Chickpea Orzo Salad
This Chickpea Orzo Salad is a nutritious, delicious, and easy-to-make salad that’s perfect for lunch, dinner, or even meal prep. Packed with protein-rich chickpeas, hearty orzo, crisp veggies, and a tangy homemade dressing, this dish is sure to become a favorite in your kitchen.
Why You’ll Love This Chickpea Orzo Salad
- Nutritious and Satisfying: This salad is a complete meal in itself, combining plant-based protein from chickpeas with the hearty texture of orzo and the crunch of fresh vegetables.
- Easy to Make: With simple ingredients and an easy-to-follow process, you can whip up this salad in no time.
- Great for Meal Prep: The flavors meld beautifully over time, making this a perfect make-ahead meal for busy weeks.
- Versatile: You can serve it as a side dish, a light lunch, or a main course with additional toppings.
Ingredients You’ll Need
Salad Base:
- 1 1/2 cup chickpeas
- 1 cup orzo pasta
- ½ red onion
- ¼ cup black olives
- 1 cup lettuce
- 2 tablespoons parsley
- 1 avocado
Dressing:
- 1 tablespoon Dijon mustard
- 1 teaspoon maple syrup
- 1 clove garlic
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- ½ teaspoon salt (or to taste)
Variations and Customizations
Want to switch things up? Try these variations:
- Make it gluten-free: Swap the orzo for gluten-free pasta or quinoa.
- Enhance the crunch: Add toasted almonds, sunflower seeds, or croutons.
- Increase the freshness: Mix in cherry tomatoes or cucumbers.
Nutrition Benefits of Chickpea Orzo Salad
- Chickpeas: Rich in protein, fiber, and essential minerals like iron and magnesium.
- Orzo: A comforting and satisfying carbohydrate source that provides energy.
- Red Onion: High in antioxidants and adds a mild spice to the salad.
- Black Olives: Loaded with heart-healthy fats and flavor.
- Lettuce and Parsley: Packed with vitamins A, C, and K for immune support.
- Avocado: Offers healthy fats and a creamy texture.
- Dressing Ingredients: Olive oil provides good fats, and balsamic vinegar adds a tangy depth of flavor.
Frequently Asked Questions (FAQs)
Can I make this salad ahead of time?
Absolutely! In fact, the flavors improve as they sit. If meal prepping, store the salad and dressing separately and mix just before serving to keep everything fresh.
How long does this salad last in the fridge?
This Chickpea Orzo Salad keeps well for up to 3 days when stored in an airtight container in the refrigerator.
What can I serve with this salad?
This salad pairs well with crusty bread, or a light soup for a balanced meal.
Can I use a different pasta?
Yes! You can swap orzo for couscous, quinoa, or any small pasta of your choice.
How can I store leftovers?
Store leftovers in an airtight container in the fridge. If the avocado browns, simply mix in some fresh lemon juice before storing.
Is this salad vegan?
Yes! This salad is completely plant-based, making it perfect for vegans and vegetarians.
Check out more recipes:
Savory Chickpea Granola Clusters
Chickpea Orzo Salad
Ingredients
Salad base:
- 1 can (1½ cup) chickpeas rinsed and drained
- 1 cup orzo pasta cooked according to package instructions
- ½ red onion finely chopped
- ¼ cup black olives sliced
- 1 cup lettuce chopped
- 2 tbsp fresh parsley chopped
- 1 avocado diced
Dressing:
- 1 tbsp dijon mustard
- 1 tsp maple syrup
- 1 garlic clove minced
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- salt to taste
Instructions
- Cook the orzo. Bring a pot of salted water to a boil and cook the orzo according to the package instructions (usually 6-8 minutes). Once cooked, drain and rinse with cold water to stop the cooking process and prevent sticking.
- Prepare the dressing. In a small bowl, whisk together Dijon mustard, maple syrup, minced garlic, olive oil, balsamic vinegar, and salt until well combined. Set aside.
- In a large mixing bowl, combine chickpeas, cooked orzo, red onion, black olives, lettuce, parsley, and avocado. Pour the dressing over the salad and toss gently to combine, ensuring that every ingredient is well coated with the dressing.
- Transfer to a serving dish and enjoy immediately, or refrigerate for at least 30 minutes to let the flavors meld together. This salad tastes even better after sitting for a bit!
