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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.
Course Main Course, Salad
Cuisine Mediterranean
Keyword healthy orzo pasta salad with chickpeas, Mediterranean orzo salad recipe, orzo salad with feta and lemon dressing
Prep Time 20 minutes
Cook Time 12 minutes
Total Time 32 minutes
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: combine olive oil, lemon juice, red wine vinegar, garlic, Dijon, oregano, and black pepper in a jar; shake until emulsified.
  • Cook the orzo in a large pot of unsalted boiling water until al dente, 9–11 minutes.
  • Prep vegetables: halve tomatoes; slice cucumbers and olives; dice bell pepper; thinly slice red onion. Place tomatoes, cucumbers, bell pepper, olives, and red onion in a large mixing bowl. Reserve feta, mint, and parsley.
  • Drain orzo (do not rinse). Add hot orzo to the bowl, pour in about half the vinaigrette, and toss. Let stand 5 minutes to cool slightly.
  • Add chickpeas and the remaining vinaigrette; toss gently to coat.
  • Fold in feta, mint, and parsley (reserve a little for garnish). Rest 10 minutes at room temperature, garnish with the remaining herbs, and serve.

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