Lunch

Lemony whole-wheat orzo salad with feta

Orzo with cucumber, tomato, red onion, herbs and lemon.

20 min Serves 2 Estimated 20 min · serves 2

Greekgreek lunchMediterraneanLower sodiumVegetarianHigh fiber

Full recipe: 2 servings
Serving size: 1 of 2 equal portions of the full recipe
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

Prepare 2

Preparing: 2 servings

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

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Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 2 equal portions of the full recipe

Calories	390
Total fat	11 g
Saturated fat	2.4 gKeep low
Sodium	230 mgLow
Total carbohydrate	60 g
Fiber	10 gHigh
Total sugars	5 g
Added sugars	Not available
Protein	13 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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Diabetes Meal Planning

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Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Greek-style eating leans on olive oil, vegetables, legumes, herbs and yogurt — a pattern linked to heart health.

Storage & Meal Prep Tips

Applies to: Fresh assembled salad, after assembling. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After assembling: refrigerate and enjoy within 1 day — dressed greens wilt quickly.

Freezer: Does not freeze well. Fresh greens and raw vegetables lose their crunch when frozen — a texture limit, not a safety one.

To reheat or serve: Serve cold or at room temperature.

Meal prep tip: Prep the components ahead and toss just before serving.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Hummus dip cup

Grain & bean side

Baked zucchini crisps

Crunchy side

Cinnamon apple slices

Fruit side