4.9 from 72 votes
Orzo Chickpea Salad
Orzo Chickpea Salad is a chilled pasta dish combining al dente orzo with chickpeas, fresh cherry tomatoes, chopped red onions, and herbs such as basil and mint. The salad is dressed with a red wine vinaigrette and seasoned with salt and black pepper. Its fresh ingredients and simple vinaigrette create a light but satisfying combination with both texture and herbal brightness.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
servings
Calories:
298 kcal
Course:
Lunch, Dinner
Cuisine:
Italian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 298
% 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.