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I used to have a recurring problem: a fridge full of half-used bunches of basil and mint, slowly wilting away. I always felt a pang of guilt tossing them out.
This incredible Mediterranean Orzo Salad is my delicious solution. It takes all those vibrant, fragrant herbs and makes them the star of the show, along with hearty chickpeas and a super-bright lemon dressing.
It’s become one of my most-requested lunches. It’s quick, packed with satisfying ingredients, and just tastes like sunshine in a bowl. My whole family loves this one.
Why This Orzo Salad Recipe is a Go-To Lunch
This isn’t just another pasta salad. It’s a complete, balanced meal that truly keeps you feeling full and energized, which is exactly what I need on a busy day.
- Packed with Fiber & Protein: The combination of whole-wheat orzo and chickpeas provides lasting satisfaction.
- So Much Fresh Flavor: This is the opposite of boring. The sheer amount of fresh mint, basil, and zesty lemon juice makes every bite incredible.
- Meal-Prep Dream: It holds up beautifully in the fridge. I often make a big batch on Sunday for grab-and-go lunches all week.
- Mediterranean Goodness: It’s built on those core principles I love: plenty of fresh vegetables, plant-based protein, and high-quality extra-virgin olive oil.
How to Make This Bright Lemon Orzo Salad
This comes together in about 30 minutes, and the process is simple. It’s all about building layers of flavor.
First, you cook the orzo. I use whole-wheat for that extra fiber and nutty taste. Once it’s al dente, rinse it under cold water. This is key! It stops the cooking and keeps the pasta from clumping together.
Next, build the base. While the orzo cooks, I chop all the fresh stuff—cucumber, baby spinach, and those glorious herbs. A little pro-tip: I toss the diced red onion with a bit of the lemon juice in the bottom of the big mixing bowl. This mellows out its sharp bite.
Finally, toss it all. Whisk that simple, zesty dressing (don’t skip the lemon zest!). Add the veggies, chickpeas, and cooled orzo to the bowl and pour that dressing right over the top. Give it all a gentle toss until everything is glossy and happy.
I like to let it sit for about 10 minutes before serving just to let all those flavors mingle. It makes a huge difference.
A Few Easy Swaps & Storage Tips
This recipe is a great template. Here are a few ways I change it up based on what’s in my fridge:
- Add a Salty Bite: If you enjoy it, a sprinkle of crumbled feta cheese or some kalamata olives is a fantastic, classic addition.
- Swap Your Herbs: No basil? Use all mint. No mint? Try fresh dill or parsley. It’s very forgiving.
- Storage: This salad keeps wonderfully. Store it in an airtight container in the fridge for up to 3 days. I find it tastes even better on day two! Just give it a stir and maybe a fresh squeeze of lemon to brighten it back up.
Lemony Herb Orzo Salad with Chickpeas
Equipment
- Large saucepan
- strainer
- Large mixing bowl
- whisk, microplane
- knife
- Cutting board
Ingredients
Salad
- 8 oz 227 g whole-wheat orzo
- 2 cans 15 oz / 425 g each low-sodium chickpeas, drained and well-rinsed (about 480 g drained total)
- 3 cups baby spinach chopped
- 1 English cucumber about 300 g, small dice
- ½ small red onion about 50 g, finely diced
- 1 cup loosely packed fresh basil chopped
- 1 cup loosely packed fresh mint chopped
Bright Lemon Dressing
- 3 tbsp extra-virgin olive oil
- Finely grated zest of 2 lemons
- ¼ cup fresh lemon juice plus more to taste
- 1 small garlic clove micro-planed
- ½ tsp fine sea salt
- ¾ tsp freshly ground black pepper
- ¾ tsp ground sumac optional, for citrusy lift
- Optional not included in nutrition: crumbled feta or toasted pine nuts, extra herbs, lemon wedges
Instructions
- Cook the orzo : Bring a large pot of unsalted water to a boil. Cook the whole-wheat orzo until al dente according to package directions. Drain and rinse under cold water until cool to stop cooking and keep the grains separate.
- Mellow the onion : Add the diced red onion to a large mixing bowl with 2 tablespoons of the lemon juice. Toss and let stand for 5 minutes to soften its bite.
- Make the dressing : Whisk together the olive oil, remaining lemon juice, lemon zest, garlic, sea salt, black pepper, and sumac until slightly emulsified.
- Build the greens base : Add the spinach, cucumber, basil, and mint to the bowl. Pour in half the dressing and toss to coat.
- Toss with chickpeas and orzo : Add the rinsed chickpeas and cooled orzo. Pour over the remaining dressing and toss gently until everything is glossy and evenly combined.
- Rest and serve : Let the salad rest for 10 minutes to allow flavors to bloom. Taste and add a squeeze more lemon and a few grinds of pepper if you like. Serve with extra herbs and lemon wedges. Add feta or toasted pine nuts only if desired.
Notes
Chef’s Notes
Storage: Refrigerate in an airtight container for up to 3 days. Refresh with a squeeze of lemon before serving.Nutrition Facts
Per serving: 1/8 of recipe (without optional toppings)- Calories: 264 kcal
- Protein: 9.7 g
- Total Fat: 7.3 g
- Saturated Fat: 1.0 g
- Carbohydrates: 40.5 g
- Dietary Fiber: 7.9 g
- Total Sugars: 4.7 g
- Added Sugars: 0 g
- Sodium: 206 mg
Your Quick Questions Answered
Can I make this gluten-free?
Absolutely! Just swap the whole-wheat orzo for your favorite gluten-free orzo or another small pasta shape. Lentil or chickpea-based pastas also work great for an extra protein boost.
What can I serve with this orzo salad?
Honestly, it’s a complete meal on its own. But if you want to stretch it further, it’s a wonderful side dish for grilled chicken, shrimp, or salmon.
I hope this fresh, satisfying salad becomes a new staple in your home. It’s a perfect example of how nourishing food can be incredibly delicious and easy. Enjoy!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
