A fresh and zesty salad featuring tender orzo, protein-packed chickpeas, crisp cucumber, tangy feta, and pistachios, all tossed together in a bright lemon‑olive oil dressing for a burst of Mediterranean flavor.
Why You’ll Love This Recipe
- Quick and nutritious—ideal for light lunches or easy side dishes
- Flavor-packed Mediterranean profile with fresh herbs, feta, and lemon
- Protein-rich and versatile—perfect on its own or alongside grilled proteins
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- orzo pasta
- canned chickpeas, drained and rinsed
- cucumber, diced
- red onion, finely chopped
- feta cheese, crumbled
- pistachios, chopped
- fresh parsley, chopped
- olive oil
- lemon juice
- dried oregano
- salt
- black pepper
Directions
- Cook the orzo according to package directions. Drain and rinse under cold water to stop cooking and cool.
- In a large bowl, combine orzo, chickpeas, cucumber, red onion, feta, pistachios, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour dressing over the salad and toss gently to ensure everything is coated.
- Serve immediately or refrigerate for at least 30 minutes to let flavors meld.
Servings and timing
- Servings: about 4–6 (depending on portion sizes)
- Preparation time: approximately 15 minutes
- Cook time: around 15 minutes
- Total time: about 30 minutes
Variations
- Add olives and tomatoes: Include halved Kalamata olives and cherry tomatoes for added color and brininess.
- Herb swaps: Use fresh mint, basil, or dill in place of parsley for a different aromatic twist.
- Protein boost: Stir in grilled chicken, shrimp, or tuna to make it a heartier main course.
- Nut variation: Substitute pistachios with toasted almonds or pine nuts for different textures.
Storage/Reheating
- To store: Place leftovers in an airtight container in the refrigerator for up to 3–4 days.
- To serve: Enjoy chilled or at room temperature. If salad seems dry after refrigeration, drizzle with a little extra olive oil and lemon juice; toss and serve immediately.
FAQs
What size should the orzo be cooked to?
Cook orzo just beyond al dente so it remains tender after chilling and absorbs the dressing better
Can I make this salad ahead of time?
Yes—it’s best when made at least 30 minutes ahead to let flavors meld, and it holds well even when made the day before
Can I use frozen orzo?
Not recommended—frozen cooked pasta tends to become mushy after thawing. Use dry orzo instead.
Can I replace pistachios with another nut?
Absolutely. Walnuts, almonds, or pine nuts are delicious alternatives.
Is this salad vegan?
Skip the feta or use a plant-based alternative for a vegan-friendly version.
How do I prevent soggy cucumber?
Use firm, seedless cucumbers like English cucumbers, and drain any excess liquid before adding to the salad.
Can I omit the chickpeas?
Yes—though chickpeas add protein and texture, removing them or substituting white beans won’t drastically affect the salad.
What dressing variations work?
A Greek vinaigrette with red wine vinegar or a lemon‑dill dressing also complement the salad beautifully
How long will it last in the fridge?
Stored in an airtight container, it stays good for up to 4 days; always taste before serving.
Can I freeze leftover salad?
Not recommended—the texture of the pasta and fresh vegetables degrades when frozen.
Conclusion
Mediterranean Orzo and Chickpea Salad delivers a bright, nutritious, and flavorful dish that’s quick to prepare and excellent for meal prep or gatherings. With its adaptable ingredients and vibrant taste, it’s a go‑to recipe for effortless Mediterranean flair—enjoy it as a satisfying light meal or a crowd‑pleasing side.
Print
Mediterranean Orzo and Chickpea Salad
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
Une salade fraîche et piquante composée d’orzo tendre, de pois chiches riches en protéines, de concombres croquants et de feta acidulée, mélangée à du citron et de l’huile d’olive pour une saveur méditerranéenne éclatante.
Ingredients
- 1 tasse de pâtes orzo
- 1 boîte (15 oz) de pois chiches, égouttés et rincés
- 1 tasse de concombre, coupé en dés
- 1/2 tasse d’oignon rouge, finement haché
- 1/2 tasse de fromage feta, émietté
- 1/4 tasse de pistaches hachées
- 1/4 tasse de persil frais, haché
- 3 cuillères à soupe d’huile d’olive
- 2 cuillères à soupe de jus de citron
- 1 cuillère à café d’origan séché
- 1/2 cuillère à café de sel
- 1/4 cuillère à café de poivre noir
Instructions
- Faites cuire l’orzo selon les instructions sur l’emballage. Égouttez-le et rincez-le à l’eau froide pour le refroidir.
- Dans un grand bol, mélanger l’orzo, les pois chiches, le concombre, l’oignon rouge, la feta, les pistaches et le persil.
- Dans un petit bol, fouettez ensemble l’huile d’olive, le jus de citron, l’origan, le sel et le poivre.
- Versez la vinaigrette sur la salade et mélangez délicatement.
- Servir immédiatement ou réfrigérer 30 minutes pour permettre aux saveurs de se mélanger.
Notes
- Cette salade peut être préparée la veille et conservée au réfrigérateur.
- Pour une version végétalienne, omettez la feta ou utilisez une alternative végétale.
- Ajoutez des tomates cerises ou des olives Kalamata pour plus de saveur.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 3g
- Sodium: 320mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 9g
- Cholesterol: 10mg
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