Lentil Orzo Salad
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5.0
63 reviews
Excellent
Lentil Orzo Salad
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Keep things simple this summer with this easy vegan lentil orzo salad. It's packed with protein-rich lentils and ancient grain farro. Perfect for picnics, potlucks and mealprep. Nutfree Soyfree. Gluten-free option
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Ingredients
- 15 oz can of lentils drained, or 1.5 cups cooked lentils
- 1.5 cups cooked orzo or farro
- 1 cup chopped cucumber
- 1/2 cup Or more chopped roasted red pepper
- 1/2 cup chopped tomato
- 3/4 cup chopped onion
- 1/4 cup chopped cilantro or parsley
For the dressing:
- 1 tablespoon extra virgin olive oil
- 2 1/2 tablespoons lemon juice
- 1 teaspoon chipotle pepper flakes
- 1 teaspoon ground cumin
- 1 garlic clove minced
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- black pepper or pepper flakes, and cilantro or parsley for garnish
Instructions
- Cook the lentils if you haven’t already. See notes
- Cook the orzo or farro according to the instructions on the package. See notes
- Chop the veggies and add all of the salad ingredients to a large bowl.
- Make the dressing by adding all the ingredients to a small bowl. Mix it really well.
- Add the dressing all over the salad ingredients and toss well. Taste and adjust salt and flavor.
- Dress with fresh pepper or pepper flakes and fresh herbs. Serve as a summer salad, or make salad sandwiches or salad wraps.
- Storage: to make ahead, Prep the ingredients and dressing and keep separate until ready to serve. Store in the fridge for upto 4 days.
Notes
- .
- Cook the orzo: Bring 1.5 cups water to a boil. Add salt and herbs if needed. Add 1/2 cup orzo and cook for 9-11 minutes or until tender to preference. Stir occasionally. Drain any excess liquid
- Cook the farro: soak 1/2 cup farro in water for 30 mins. Drain and cook with 1,5 cups water over medium heat for 15 mins or until cooked to preference.
- Cook the lentils: To make 1.5 cups of lentils, use 3/4 cup of dried lentils. Soak for 10 minutes and drain. Pressure cook for 11 to 12 minutes in 2 cups of water. When the pressure releases naturally, open the lid and drain the lentils. Add salt if you like your lentils salted.
- Glutenfree: use cooked Glutenfree grain like quinoa or millet or sorghum.
- You can also add some cooked chickpeas or other cooked beans of your choice to make it more hearty. Increase the spices and the dressing if increasing the volume of the ingredients.
Nutrition Information
Show Details
Calories
263kcal
(13%)
Carbohydrates
46g
(15%)
Protein
12g
(24%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Sodium
303mg
(13%)
Potassium
672mg
(19%)
Fiber
13g
(52%)
Sugar
6g
(12%)
Vitamin A
1108IU
(22%)
Vitamin C
40mg
(44%)
Calcium
62mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 263 kcal
% Daily Value*
| Calories | 263kcal | 13% |
| Carbohydrates | 46g | 15% |
| Protein | 12g | 24% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 303mg | 13% |
| Potassium | 672mg | 14% |
| Fiber | 13g | 52% |
| Sugar | 6g | 12% |
| Vitamin A | 1108IU | 22% |
| Vitamin C | 40mg | 44% |
| Calcium | 62mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
63 reviews
Excellent
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