5 from 12 votes
Asparagus, tomato and chickpea orzo salad
This salad blends tender grilled asparagus, juicy cherry tomatoes, cubed feta cheese, and chickpeas tossed with cooked orzo pasta. A fresh basil herb component and a tangy dressing made from olive oil, balsamic vinegar, garlic, and Dijon mustard bring the components together with bright acidic notes. The dish serves well as a light main or a side, offering varied textures from creamy feta to crisp asparagus.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
6
as a side
Calories:
406 kcal
Course:
Side Dish
Cuisine:
Mediterranean
Ingredients
for the salad
- 7 ounces orzo pasta (sometimes called risoni)
- 1 bunch asparagus woody ends removed
- 7 ounces cherry tomato cut into halves or thirds
- 7 ounces feta cheese chopped into small cubes
- 1 bunch basil roughly chopped
- 14 ounces chickpeas drained (1 x 14-ounce / 400 gram can)
for the dressing
- 3 tablespoons olive oil
- 1.5 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic crushed
- black pepper a few grinds
Instructions
- Cook the orzo according to the packet instructions. Drain and rinse in cold water, then add to a large bowl.
- Meanwhile, prepare the asparagus. Griddle or pan fry in a tiny bit of olive oil until tender and slightly charred (about 10 minutes). Chop into small lengths (a few centimetres each). Let cool for a few minutes while you prepare the rest of the ingredients.
- Add the tomatoes, feta, asparagus pieces and basil to the large bowl of orzo with the drained chickpeas / garbanzo beans.
- Whisk the dressing ingredients together, then pour over the salad (to taste – you might like to start with just half and see how you like it*)
- Serve with chicken, fish, steak, or whatever you like, and fresh crusty bread. Delicious!
Cup of Yum
Notes
- Add the dressing progressively, starting with half, so each person can adjust their portion's flavor.
- Store leftovers in the fridge for up to three days; the salad keeps its taste and texture well.
Nutrition Information
Calories
406kcal
(20%)
Carbohydrates
49g
(16%)
Protein
16g
(32%)
Fat
16g
(25%)
Saturated Fat
6g
(30%)
Cholesterol
29mg
(10%)
Sodium
391mg
(16%)
Potassium
510mg
(11%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
955IU
(19%)
Vitamin C
13mg
(14%)
Calcium
226mg
(23%)
Iron
4.5mg
(25%)
Nutrition Facts
Serving: 6 as a side
Amount Per Serving
Calories 406
% Daily Value*
| Calories | 406kcal | 20% |
| Carbohydrates | 49g | 16% |
| Protein | 16g | 32% |
| Fat | 16g | 25% |
| Saturated Fat | 6g | 30% |
| Cholesterol | 29mg | 10% |
| Sodium | 391mg | 16% |
| Potassium | 510mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 8g | 16% |
| Vitamin A | 955IU | 19% |
| Vitamin C | 13mg | 14% |
| Calcium | 226mg | 23% |
| Iron | 4.5mg | 25% |
* Percent Daily Values are based on a 2,000 calorie diet.