Mediterranean Orzo Chickpea Salad

Introducing "Mediterranean Chickpea Orzo Salad" – a refreshing and wholesome dish that brings the flavors of the Mediterranean straight to your table. Packed with nutritious ingredients like chickpeas, orzo pasta, and a variety of colorful vegetables, this salad is a simple yet satisfying meal that's perfect for any occasion. With a zesty dressing tying it all together, it's a recipe you'll want to make again and again.

What you’ll need:

1. Orzo Pasta: Orzo is a type of pasta shaped like rice grains. It's commonly used in salads, soups, and pilafs. You can find it in the pasta aisle of most grocery stores.

2. Chickpeas: Also known as garbanzo beans, chickpeas are a versatile legume commonly used in Mediterranean cuisine. You can use canned chickpeas for convenience or cook dried chickpeas if preferred.

3. Fresh Vegetables: Cherry tomatoes, cucumber, bell pepper, and red onion add color, flavor, and crunch to the salad. Feel free to adjust the quantities based on your preference and what you have on hand.

4. Herbs: Fresh parsley and basil provide a burst of freshness and flavor. You can also use other herbs like mint or cilantro if desired.

5. Feta Cheese: Feta cheese adds a creamy and tangy element to the salad. If you're vegan or prefer a dairy-free option, you can omit the feta cheese or use a plant-based alternative.

6. Kalamata Olives: These Greek olives have a rich flavor and are often used in Mediterranean dishes. They add a briny and salty taste to the salad. If you're not a fan of olives, feel free to leave them out.

7. Toasted Pine Nuts: Pine nuts add a crunchy texture and nutty flavor to the salad. You can toast them in a dry skillet over medium heat until golden brown before adding them to the salad.

8. Dressing Ingredients: The dressing is made with olive oil, red wine vinegar, garlic, Dijon mustard, honey (or maple syrup for a vegan option), salt, and pepper. Adjust the quantities of these ingredients according to your taste preferences.

Tips:

1. Cook the orzo pasta al dente: Be careful not to overcook the orzo pasta, as it can become mushy. Cook it just until al dente according to the package instructions, then rinse it under cold water to stop the cooking process.

2. Use fresh and ripe ingredients: Opt for ripe cherry tomatoes, crisp cucumbers, and colorful bell peppers to enhance the flavor and visual appeal of the salad.

3. Adjust the dressing to taste: Taste the dressing before adding it to the salad and adjust the seasonings according to your preference. You can add more vinegar for tanginess or honey for sweetness.

4. Add protein for a complete meal: If you'd like to make this salad a complete meal, consider adding grilled chicken, shrimp, tofu, or any other protein of your choice.

5. Toast the pine nuts for extra flavor: Toasting the pine nuts enhances their nutty flavor and adds a delicious crunch to the salad. Simply heat them in a dry skillet over medium heat until golden brown, then let them cool before adding them to the salad.

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Mediterranean Chickpea Orzo Salad

Yield 4-6

Author Kim Alexander

This vibrant Orzo Chickpea Salad is not only a feast for the eyes but also for the taste buds.

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Ingredients

• 1 cup uncooked orzo pasta
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups cherry tomatoes, halved
• 1 large cucumber, diced
• 1 bell pepper (red, yellow, or orange), diced
• 1/4 cup diced red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 1/4 cup pitted Kalamata olives, halved (optional)
• 1/4 cup toasted pine nuts (optional)

Dressing:

• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions

1. Cook the orzo pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Let it cool down completely.
2. In a large mixing bowl, combine the cooked and cooled orzo pasta, chickpeas, halved cherry tomatoes, diced cucumber, diced bell pepper, diced red onion, chopped parsley, and chopped basil.
3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, honey, salt, and pepper until well combined to make the dressing.
4. Pour the dressing over the salad ingredients and toss until everything is evenly coated with the dressing.
5. Add crumbled feta cheese and halved Kalamata olives to the salad, if using.
6. If using, sprinkle toasted pine nuts over the salad for an extra crunch.
7. Taste and adjust seasoning if necessary.
8. Serve immediately or refrigerate for about 30 minutes to allow the flavors to meld before serving.

Notes

How long does this salad last in the refrigerator?

This salad can be stored in an airtight container in the refrigerator for up to 3-4 days. Keep in mind that the texture of the vegetables may soften over time.

Can I customize this salad with different ingredients?

Absolutely! Feel free to customize this salad with your favorite vegetables, herbs, or protein sources. You can also adjust the dressing ingredients to suit your taste preferences.

Is this salad suitable for meal prep?

Yes, this salad is great for meal prep. You can portion it into individual containers for easy grab-and-go lunches or dinners throughout the week.

Nutrition Facts

Calories

490.41

Fat

25.74 g

Sat. Fat

4.08 g

Carbs

53.39 g

Fiber

8.8 g

Net carbs

44.58 g

Sugar

6.07 g

Protein

14.8 g

Sodium

631.71 mg

Cholesterol

8.35 mg

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