5.0 from 12 votes
Asparagus, tomato and chickpea orzo salad
Looking for something refreshing, simple, and healthy to go with your chicken, fish, or steak main? Look no further! This orzo salad with feta, asparagus and chickpeas is the perfect choice!
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 tomatoes 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
- *I like to pour about half to two thirds of the dressing over the salad, then let everyone add a bit more to their own portion if they like. Mr. Scrummy doesn’t like too much balsamic dressing on his salads, but I like a bit more!
- This salad keeps quite well in the fridge for two or at a push three days (I polished off the leftovers on day 3 and it still tasted really good!).
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
(15%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
955IU
(19%)
Vitamin C
13mg
(14%)
Calcium
226mg
(23%)
Iron
4.5mg
(25%)
Nutrition Facts
Serving: 6as 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.