Orzo Chickpea Salad
User Reviews
4.9
Orzo Chickpea Salad
Description
This Orzo Chickpea Salad features cooked orzo pasta drained and allowed to cool slightly before being tossed with rinsed garbanzo beans, cherry tomatoes, red onion, and fresh chopped herbs including basil and mint. The salad is dressed gradually with red wine vinaigrette to enhance flavor and balance the ingredients, while salt and black pepper season to taste.
The orzo cooked al dente provides a slightly firm base that contrasts with the soft beans and crisp vegetables. Fresh herbs add aromatic notes that brighten the salad. The simplicity of the dressing allows the natural flavors of the vegetables and herbs to come forward.
This salad is served either at room temperature or chilled. It works well as a light side dish or a vegetarian main component, adaptable with ingredient variations like seasonal vegetables or additions such as olives, nuts, or marinated tofu for extra protein.
The notes suggest incorporating other vegetables seasonally or using gluten-free pasta alternatives. It can be spiced up with red pepper flakes or enhanced with lemon zest for brightness. Herbs are best added at serving time to preserve freshness.
Ingredients
- water
- orzo pasta
- garbanzo bean rinsed, canned or pre-cooked from scratch
- cherry tomato
- onion red, chopped
- basil fresh, chopped
- mint fresh, chopped
- red wine vinaigrette
- salt to taste
- black pepper to taste
Instructions
- Fill a large pot with 4 cups of water and bring to a boil. Stir in the orzo and cover until it is fully cooked but al dente, about 7 minutes. Be sure to stir while it's cooking so that it doesn't stick together.
- Drain the water from the orzo and transfer it to a large bowl. Toss, and set aside until the orzo has begun to cool.
- Toss in the chopped onion and herbs, cherry tomatoes, and garbanzo beans. Add red wine vinaigrette dressing little by little, and salt and pepper to taste.
- Serve at room temperature, or chill in the fridge beforehand. It is best to add your herbs at the time of serving so that they do not wilt.
Notes
- Seasonally swap vegetables such as spinach, kale, cucumber, peppers, olives, or leftover roasted vegetables for variety.
- To emphasize Mediterranean flavors, add olives, bell peppers, or vegan feta cheese.
- Enhance brightness by serving with lemon slices or stirring in lemon zest.
- Use gluten-free orzo or small pasta shapes for dietary preferences.
- Replace or supplement orzo with cauliflower rice for lower carbohydrates.
- Sprinkle red pepper flakes if a spicy kick is desired.
- Add nuts or seeds like sunflower seeds, pepitas, or almonds for crunch.
- Consider marinated tofu as an alternative protein to chickpeas.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 298 kcal
% Daily Value*
| Calories | 298kcal | 15% |
| Carbohydrates | 58g | 19% |
| Protein | 12g | 24% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 14mg | 1% |
| Potassium | 415mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
| Vitamin A | 364IU | 7% |
| Vitamin C | 16mg | 18% |
| Calcium | 48mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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