Lentil Orzo Salad
User Reviews
5
Lentil Orzo Salad
Description
Lentil Orzo Salad brings together cooked lentils and orzo pasta with fresh vegetables including cucumber, roasted red pepper, tomato, and onion. A chopped herb garnish of cilantro or parsley adds brightness. The salad is dressed with a mixture of extra virgin olive oil, lemon juice, garlic, chipotle pepper flakes, ground cumin, dried oregano, salt, and black pepper. The dressing provides citrus acidity, warmth from spices, and mild heat.
The ingredients are combined and tossed thoroughly, allowing the dressing to coat the lentils and orzo, enhancing their mild flavors and creating balanced seasoning. The salad incorporates varied textures, from the firmness of the lentils and pasta to the crispness of the vegetables.
This salad works well as a chilled side dish in warmer weather or as a filling ingredient in sandwiches or wraps. Its flavors carry a smoky and tangy profile, enhanced by the herbs and spices.
For preparation, lentils and orzo can be cooked ahead, with the salad components and dressing mixed just before serving. The salad keeps well refrigerated for up to four days, with dressing kept separate if preferred until serving to maintain freshness.
Ingredients
- 15 oz lentils drained, or 1.5 cups cooked lentils, canned
- 1.5 cups orzo or farro, cooked
- 1 cup cucumber chopped
- 1/2 cup roasted red pepper or more, chopped
- 1/2 cup tomato chopped
- 3/4 cup onion chopped
- 1/4 cup cilantro or parsley, chopped
For the dressing:
- 1 tablespoon extra virgin olive oil
- 2 1/2 tablespoons lemon juice
- 1 teaspoon chipotle pepper flakes
- 1 teaspoon cumin ground
- 1 garlic minced, clove
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon oregano dried
- black pepper or pepper flakes, or parsley, for garnish
- cilantro or pepper flakes, 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
- To cook orzo: Boil 1.5 cups water with salt and herbs, cook orzo 9-11 minutes until tender, then drain.
- For farro substitution: Soak 1/2 cup farro 30 minutes, then cook in 1.5 cups water for 15 minutes or until tender.
- Prepare lentils by soaking 10 minutes, pressure cook for 11-12 minutes, then drain and season to preference.
- Use cooked gluten-free grains like quinoa or millet as alternatives for gluten-free versions.
- Adding cooked chickpeas or other beans increases heartiness; adjust spices and dressing accordingly.
- Keep dressing and salad components separate until ready to serve for best texture and freshness; refrigerate up to 4 days.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
