Lemony Herb Orzo Salad with Chickpeas
A bright, herb-packed orzo salad with crunchy cucumber, baby spinach, and lemony extra-virgin olive oil. Looks classic, tastes fresh, and fits Mediterranean-diet principles.
- Total Time30 minutes
- Yield8 servings 1x
Ingredients
Scale
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
Nutrition Facts (per serving, 1/8 recipe, without optional toppings): Calories: 264 kcal | Total Fat: 7.3 g (Saturated Fat: 1.0 g) | Total Carbs: 40.5 g (Fiber: 7.9 g, Total Sugars: 4.7 g, Added Sugars: 0 g) | Protein: 9.7 g | Sodium: 206 mg
These values are approximate and may vary based on ingredients and preparation. Estimates calculated from standard database averages for: 8 oz dry whole-wh
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Calories: 264