Lemony Orzo Pasta Salad with Kale

Name: Lemony Orzo Pasta Salad with Kale
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1 1/2 cups dried orzo; 1/4 cup extra-virgin olive oil; 1 medium lemon (zest); 1/4 cup lemon juice (about 2 medium lemons); 1 1/2 teaspoons Dijon mustard; 1 large garlic clove; Salt (to taste); Freshly ground black pepper (to taste); 2 packed cups finely chopped kale leaves ((about 6 large stems)); 3 cups red grapes; 3/4 cup sunflower seeds; 6 tablespoons hemp seeds (or hearts)

👩🏼‍🌾 Ingredients

Kale, orzo, sunflower seeds, red grapes, hemp hearts, Dijon mustard, garlic, olive oil, and lemon on a marble board.

Ingredients for Lemony Orzo Pasta Salad with Kale

Hemp seeds/hearts are exceptionally rich in omega-3 and -6, and contain 10 grams of protein per serving. Their mild nutty flavor compliments this Lemony Orzo Salad delectably. They are also perfect for making creamy plant based dressings as they are easy to blend and do not require soaking.
Sunflower seeds are a good source of heart healthy fats, fiber, and protein. They are very versatile. Add them to a trail mixes, breakfast cereals, salads, or use them as a crunchy garnish.

See recipe card for quantities.

🥜 Substitutions

Orzo - Instead of orzo, you can use orechiette, farfalle, rotini, or ditalini. Or skip the pasta entirely and use quinoa, farro, or barley.

Kale - the kale can be replaced with spinach

Red grapes - substitute with dried cranberries, raisins, or dried tart cherries

Sunflower or hemp seeds - use pumpkin seeds, slivered or sliced almonds, chopped walnuts, pistachios, or pine nuts instead

Oil-free - skip the lemony dressing and use an oil-free dressing of your choice

For more easy vegan meal prep recipes, try this Vegan Cobb Salad with Coconut Bacon, or my Easy Tofu Rice Bowl on this site. Visit my Vegan Pasta Recipes page for more quick and healthy pasta ideas.

📖 Instructions

Step 1: Cook the orzo according to the directions on the packet until al dente. Drizzle the pasta with olive oil and fluff it while it is still hot to avoid clumping. Set aside to cool.

Step 2: Finely chop the kale. This is easy to do in a food processor, but can also be done using a large knife.

Lemony dressing in a glass measuring mug with a whisk next to a storage container.

Step 3: Add the olive oil, lemon zest and juice, and mustard to a jar with a lid, or a small bowl. Grate the garlic into the bowl or mince using a garlic press. Shake or whisk well to combine. Add salt and pepper to taste.

Kale and orzo mixed in a white bowl with lemony dressing on the side, and a green cactus plant.

Step 4: In a large bowl, mix the cooked orzo with the chopped kale.

Lemony orzo pasta salad with chopped kale, sunflower seeds, hemp hearts, and grapes in a white bowl.

Step 5: Add the dressing, grapes, sunflower seeds, and hemp seeds. Mix well to combine.

💡 Expert Tips

Equipment: Try chopping your greens in a food processor. It is quick and easy, and cuts them more evenly.

Storage: Refrigerate any leftover Lemony Orzo Pasta Salad with Kale in an airtight container for up to 5 days. You can prep this recipe ahead of time and store the mixed orzo and kale, cut grapes, hemp hearts with sunflower seeds, and dressing in four separate containers. This makes it easy to pack the salad for work, while keeping it fresh.

🙋🏽‍♀️ Recipe FAQs

What is orzo and how do I cook it?

Orzo is a thin, oval, rice-shaped pasta. It is made from semolina, a coarser, golden flour that comes from durum wheat. You can also purchase a whole-wheat version. Use it in any number of pasta dishes, soups, grain bowls, and other places where a little pasta, or 'pastina,' comes in handy.
To cook orzo, heat a pot of salted water. Add the pasta once the water begins to boil. Cook until it reaches al dente, approximately 8 to 10 minutes, or as the package indicates. Drain the water as you would any other type of pasta.

Can I make Lemony Orzo Pasta Salad with Kale ahead of time?

Yes! Make it ahead for a packed lunch, or meal prep for dinner. What's great about orzo is that it holds its texture better than most pastas, and for several days.
Prepare the orzo and mix it with the chopped kale. If you have a container with separate compartments, place the orzo kale mixture in the largest compartment, and add the chopped grapes, hemp seeds, and sunflower seeds to the smaller ones. Pack the lemony dressing in a travel-size container with a tight-fitting lid. This keeps all the ingredients fresh.
Alternatively, you can mix everything together and pack it to go. Refrigerate for up to 5 days in an airtight container.

Can I make this oil-free?

Swap out the lemony dressing for any oil-free dressing you desire. Creamy dressings also work well with this recipe.

📖 Recipe