Herb-Tonic Lemon Orzo & Chickpea Salad (Mediterranean-Style)
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.
Servings 8
Calories 264kcal
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