Mediterranean Orzo & Chickpea Salad
This vibrant, nutrient-dense orzo salad is a masterclass in Mediterranean flavor. By using whole wheat orzo, an abundance of fresh vegetables, and a bright, zero-added-salt dressing that sings with lemon and herbs, this dish is as satisfying as it is wholesome. It's the perfect side dish for a gathering or a standalone light lunch.
Servings 8
Calories 432kcal
Equipment
- Large stockpot or Dutch oven
- Fine-mesh strainer
- Large mixing bowl
- Small jar with a lid, or a whisking bowl
- Cutting board and chef's knife
Ingredients
For the Salad Assembly:
- 1 ½ cups 300g dry whole wheat orzo
- 1 15-ounce can chickpeas, thoroughly drained and rinsed
- 3 cups cherry tomatoes halved
- 2 Persian cucumbers halved lengthwise and sliced into ¼-inch half-moons
- 1 medium red bell pepper finely diced
- ⅔ cup pitted Kalamata olives rinsed and halved
- ½ cup thinly sliced red onion
- 3 ounces 85g block feta cheese, crumbled
- 1 cup loosely packed fresh mint leaves roughly chopped
- ½ cup loosely packed fresh flat-leaf parsley roughly chopped
For the Zero-Salt Lemon-Herb Vinaigrette:
- ⅔ cup high-quality extra virgin olive oil
- Juice of 2 large lemons about 6 tbsp
- 2 tbsp red wine vinegar
- 2 cloves garlic minced
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- ½ tsp freshly ground black pepper
Instructions
- Prepare the Vinaigrette: In a small jar, combine all vinaigrette ingredients: extra virgin olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, dried oregano, and black pepper. Seal the jar tightly and shake vigorously for 30 seconds until the mixture is creamy and fully emulsified. Set it aside to allow the flavors to meld.
- Cook the Orzo: Bring a large stockpot of unsalted water to a rolling boil. Add the whole wheat orzo and cook according to package directions, typically 9-11 minutes, until it is tender with a slight al dente chew.
- Prepare the Vegetables: While the orzo is cooking, prepare all the fresh components. Halve the cherry tomatoes, slice the cucumbers and olives, dice the bell pepper, and thinly slice the red onion. Roughly chop the fresh mint and parsley. Place all the prepared vegetables and olives into your large mixing bowl.
- Infuse the Pasta: As soon as the orzo is cooked, drain it well in a fine-mesh strainer. Do not rinse it. Immediately transfer the hot orzo to the large bowl with the vegetables. Pour about half of the prepared vinaigrette over the warm pasta and toss gently. This step allows the orzo to absorb the dressing for maximum flavor.
- Combine the Salad: Add the rinsed chickpeas and sliced red onion to the bowl. Drizzle the remaining vinaigrette over everything and toss gently until every ingredient is lightly coated.
- Finish and Serve: Gently fold in the crumbled feta cheese and the chopped fresh mint and parsley, reserving a small amount of herbs for garnish. For the best flavor, let the salad rest for at least 10 minutes at room temperature before serving. Garnish with the remaining fresh herbs and enjoy.
Notes
- Make-Ahead Tip: This salad holds up beautifully. If preparing it in advance, wait to add the fresh herbs and feta cheese until just before serving to keep them vibrant and fresh.
- Ingredient Quality Matters: The simplicity of this salad highlights its ingredients. Use a robust, fruity extra virgin olive oil and the freshest produce you can find for the best result.
- On Salting: This recipe is intentionally designed with no added salt. The natural salinity from the well-rinsed olives and feta cheese provides a perfect, balanced flavor without exceeding health-conscious sodium levels.
Nutrition Information
(estimated per serving)- Calories: 432 kcal
- Total Fat: 26.5 g
- Saturated Fat: 4.7 g
- Sodium: 227 mg
- Total Carbohydrates: 42.6 g
- Dietary Fiber: 6.8 g
- Total Sugars: 6.2 g (0 g Added Sugar)
- Protein: 9.9 g