Whole-Wheat Orzo & Tuna Salad with Broccoli

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This pasta- and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early--it'll soften further in the lemon dressing.

Liana Krissoff

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free High-Fiber

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Ingredients

2 cups whole-wheat orzo
Zest & juice of 1 large lemon
¼ cup extra-virgin olive oil
½ teaspoon ground pepper
¼ teaspoon kosher salt
4 cups finely chopped broccoli (14 ounces)
2 (5 ounce) cans tuna in olive oil, drained and flaked
1 cup sliced pitted Kalamata olives
1 tablespoon chopped fresh oregano

Directions

Bring a large saucepan of water to a boil over high heat. Add orzo and cook, stirring occasionally, until just al dente, 5 to 7 minutes. Drain and rinse under cold water until cool.
Meanwhile, whisk lemon zest and juice, oil, pepper and salt in a large bowl.
Add the orzo, broccoli, tuna, olives and oregano to the dressing; stir to combine.

Tips

To make ahead: Refrigerate for up to 1 day.

Originally appeared: EatingWell Magazine, June 2020

Nutrition Facts (per serving)

345	Calories
16g	Fat
34g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 cup
Calories 345
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 8g	29%
Total Sugars 1g
Protein 17g	34%
Total Fat 16g	20%
Saturated Fat 2g	8%
Cholesterol 6mg	2%
Vitamin A 1528IU	31%
Vitamin C 51mg	57%
Folate 39mcg	10%
Sodium 505mg	22%
Calcium 33mg	3%
Iron 1mg	6%
Magnesium 25mg	6%
Potassium 249mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Whole-Wheat Orzo & Tuna Salad with Broccoli

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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