Whole wheat orzo is the perfect choice for this pasta salad: Its small, grain-like shape makes it ideal for light, refreshing meals, and it cooks up in no time. A tasty medley of crunchy bell pepper, tangy cherry tomatoes, Kalamata olives, and hearty chickpeas gives this lemon orzo salad extra staying power while offering an appealing variety of textures. For the dressing, just mix lemon juice with sea salt and pepper.
For more inspiration, check out these tasty ideas:
By Carleigh Bodrug ,
Ingredients
- 8 oz. dry whole wheat orzo
- 6 tablespoons lemon juice
- 1 teaspoon freshly ground black pepper
- ¼ teaspoon sea salt
- 1 red bell pepper, finely chopped
- 1 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1 cup pitted Kalamata olives, chopped
- ¾ cup canned chickpeas, rinsed and drained
- ½ cup chopped fresh parsley
Instructions
- Cook orzo according to package directions; drain. Transfer to a large bowl and let cool.
- For dressing, in a small bowl whisk together lemon juice, black pepper, and salt.
- Add the remaining ingredients to orzo. Drizzle with dressing; toss to coat. Serve immediately, or cover and store in the refrigerator up to 4 days.
Nutritional Information:
Per serving (3 cups), 453 calories, 83 g carbohydrates, 16 g protein, 7.4 g total fat, 1 g saturated fat, 534 mg sodium, 10 g fiber, 10 g sugar
Note: Nutritional information is provided as an estimate only.
I have to keep my salt low. Can I leave out the olives?
I love the flavors of this salad. Had to order my whole wheat orzo off Amazon, but it came quickly and made a delicious salad. I used 3 tablespoons of lemon juice because sometimes it gets too acidic for my taste. But I also added lemon zest, which was fabulous with it
Delicious! I used roasted red peppers instead of fresh. I added blanched chopped broccoli, a couple of tablespoons of capers, the whole can of garbanzo beans. I served it over a bed of arugula. And I sprinkled the top with faux feta (made with pressed tofu, salt, & lemon juice) when serving.
My SAD husband loved it.
Shouldn’t the amounts for salt and pepper be reversed?
Hi Lynn,
The recipe is correct as written, but feel free to reduce the pepper (or add it gradually to taste) and up the salt, if you prefer!
Are there any gluten free options that would be suitable to replace the orzo
Barilla makes a chick pea orzo that is gluten free. It will add protein and fiber, but will also be chick peas on your chick peas.
Hi Karen,
You could use brown rice or quinoa, or look for a GF orzo.
please add this to your Forks Meal Planner recipe box. thank you.
Please include the prep times of chopping, slicing, and rinsing and draining ingredients. These make total prep time at least 30 minutes. Most of us do not have sous chefs to do these steps for us.
I used farro instead of the orzo and it was delicious. I also think oat groats could stand in.
Would this work with brown rice as a substitute for the orzo?
Yes!
Would green onions work as well as red?
Yes, they would work well.
This looks so good! I just have not been able to find whole wheat orzo anywhere. Any tips?
Me, too! I can’t find much whole-wheat pasta, especially the different shapes like orzo. Our local co-op and the whole-foods-type store say that people are avoiding wheat because they have all gone gluten-free, so there’s no demand. Even Vitacost doesn’t have WW orzo. Any know of any sources out there?
I found mine on Amazon since I could not find it at any of my local stores.
WW orzo from Bob’s Red Mill., Milwalkie, Oregon
I ordered mine on Amazon
I order from Delallo, online. Lots of choices in organic whole wheat!
Tasted great. Simple and wuick! Keep these wonderful recipes coming. Thanks
Thanks for letting us know, Patrick!
Nice dinner salad on a too-hot-to-cook summer evening. Will definitely be making this again.