Chilled orzo pasta tossed with tomatoes, olives, chickpeas, feta, and red onion in a lemon-garlic vinaigrette. A light, protein-rich salad with Mediterranean flavors.
Original recipe: www.thepioneerwoman.com
Mediterranean Orzo Salad has a low glycemic load of 5.0 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.
The primary glycemic load contributors are orzo pasta, cooked (GL 4.2), chickpeas, canned, drained (GL 0.6), lemon juice (GL 0.1). These ingredients account for the majority of the carbohydrate impact per serving.
Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.