Orzo, Lentil, and Fig Salad

Orzo, Lentil, and Fig Salad
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Stress Free Diabetes Kitchen. Recipe Credit: . Photo Credit: Renee Comet.

Author Barbara Seelig-Brown said, "The delicious and healthy flavors of the Mediterranean inspired me to create this salad. This recipe can be made a day or two ahead of time and kept refrigerated. This recipe is great for picnics, make-ahead meals, or brown bag lunches."

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    8 Servings
  • Serving size
    1/8 recipe
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/8 recipe
  • Amount per serving Calories 395

  • Total Fat 20g
    • Saturated Fat 2.2g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 435mg
  • Total Carbohydrate 44g
    • Dietary Fiber 8g
    • Total Sugars 10g
  • Protein 13g
  • Potassium 415mg
  • Phosphorus 250mg

Choices/Exchanges: 2 Starch, 1 Fruit, 1 Lean meat, 3 Fat



  • Orzo (rice shaped pasta), or the pasta shape of your choice (uncooked)
    8 oz
  • lentils (uncooked, preferably French or small dark green)
    1 cup
  • oil-cured black olives (pitted and chopped)
    1/2 cup
  • mission figlets (dried, sliced)
    1/2 cup
  • feta cheese (crumbled, fat-free)
    1/2 cup
  • pignoli nuts (pine nuts) (toasted)
    1/2 cup
  • white balsamic vinegar
    3 tbsp
  • extra virgin olive oil
    6 tbsp
  • garlic (minced)
    2 clove
  • dried oregano (fresh, chopped)
    1 tbsp
  • fresh basil leaves (fresh, torn)
    1/2 cup
  • sea salt (Fine)
    1 pinch
  • black pepper (Freshly ground)
  • Additional herbs for garnish (basil)


  1. Cook orzo according to package directions, approximately 9 minutes.

  2. Cook lentils in 3 cups water until tender, approximately 20 minutes.

  3. Place balsamic vinegar in bowl. Add garlic, oregano, basil, a pinch of sea salt, and a few grindings of pepper. Slowly whisk in olive oil. Set aside.

  4. Mix orzo, lentils, olives, figs, cheese, and nuts together. Add dressing. Taste and adjust seasonings.

  5. Garnish with fresh herbs before serving.