15-Minute (9-ingredient) Lemony Orzo Pasta Salad with Kale is a delicious way to get your greens! Pack this salad for lunch or for when you are on the go. This easy recipe is ideal for meal prep, packed lunches, or a quick weeknight dinner. It's packed with plant-based protein and heart-healthy fats.
Orzo is the ideal pasta shape for this salad because it easily absorbs the kale flecks, and works well size-wise with the hemp and sesame seeds. You get a little bit of everything in each bite, which is why this is such a yummy meal. The lemony dressing is bright and flavorful and is ready in no time at all.
This was inspired by my 7-Ingredient Orzo Pasta with Chickpeas on this site, as well as this Mayo-Free Vegan Macaroni Salad with Peas.
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๐ฉ๐ผโ๐พ Ingredients
- 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 trail mixes, breakfast cereals, and salads, or use them as a crunchy garnish.
See the recipe card for quantities.
๐ฅ 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 Roasted Broccoli Salad, or my Easy Tofu Rice Bowl on this site. Visit my Vegan Pasta Recipes page for more quick and healthy pasta ideas.
๐ 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.
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.
Step 4: In a large bowl, mix the cooked orzo with the chopped kale.
Step 5: Add the dressing, grapes, sunflower seeds, and hemp seeds. Mix well to combine.
๐ก 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 beforehand, 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.
๐๐ฝโโ๏ธ Recipe FAQs
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.
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.
Swap out the lemony dressing for any oil-free dressing you desire. Creamy dressings also work well with this recipe.
๐ฝ Related Recipes
๐ฉ๐ฝโ๐ณ Made This Recipe?
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I would love it if you would โญ๏ธ rate this recipe and leave a comment. Thank you in advance.
๐ Recipe
Lemony Orzo Pasta Salad with Kale
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Ingredients
- 1 ยฝ cups dried orzo
- ยผ cup extra-virgin olive oil
- 1 medium lemon zest
- ยผ cup lemon juice about 2 medium lemons
- 1 ยฝ 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
- ยพ cup sunflower seeds
- 6 tablespoons hemp seeds or hearts
Instructions
- Cook the orzo according to the directions on the packet until al dente. Drain and drizzle the pasta with olive oil, and fluff it while it is still hot to avoid clumping. Set aside to cool.
- Make the dressing: 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 the dressing, or whisk well, to combine. Add salt and pepper to taste.
- Assemble the salad: In a large bowl, mix the cooked orzo with the chopped kale. Add the dressing, grapes, sunflower seeds, and hemp seeds. Mix until the ingredients are fully incorporated.
Notes
- Orzo - Instead of orzo, you can use orechiette, farfalle, rotini, or ditalini. Or skip the pasta entirely and use quinoa, farro, or barley.
- Sunflower and hemp seeds - substitute with pumpkin seeds, slivered or sliced almonds, chopped walnuts, pistachios, or pine nuts
- Make ahead for lunch: 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 larger compartment, and add the chopped grapes, hemp seeds, and sunflower seeds to the smaller ones. Pack the lemony dressing in a small container with a tight-fitting lid. This keeps all the ingredients fresh and crunchy. Alternatively, mix everything together and pack it to go.
- Storage: Refrigerate leftovers for up to 5 days in an airtight container.
- Oil-free: Swap out the lemony dressing for any oil-free dressing you desire. Creamy dressings also work well with this recipe.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Christy says
Hello. I saw the part in the post about making it oil free.. is there a dressing youโd recommend? Thanks.
Nisha Melvani, RDN says
https://cookingforpeanuts.com/healthy-salad-dressings/
https://cookingforpeanuts.com/oil-free-vegan-salad-dressing/
Check these out!
Karen says
Wonderful for a summer gathering!
Nisha Melvani says
I'm so glad you enjoyed this pasta salad. Thank you!
Ana says
This was yummy and so nutritious! I found your video on Pinterest and jumped to your site. It was really helpful that you listed your website on the recipe section of the Pinterest video. Your site is very well organized; I can see Iโll be here exploring for weeks to come!
I love the tip on putting greens in the food processorโit is such a great way to add raw kale to any dish!
I was wondering where you got that wonderful container you used for organizing your salad. I would love it for my work lunches. It even has a separate compartment for dressings and sauces: amazing!
Thank you so much for your blog and your great ideas๐ฅฐ.
Nisha Melvani says
Hi! Thank you for your kind words. The container is from Bentgo. It's the Bentgo Glass Salad Container. It's great.
Ashley says
Perfect for easy meal prep. I donโt have your fancy bowls so I mixed the dressing with the pasta and kale, divided into glass containers and put cut grapes on top. Kept hemp hearts and sunflower seeds in separate containers. Super delicious.
Nisha Melvani says
I'm sure they looked beautiful! I'm so glad you enjoyed the recipe. Thank you.
Cara says
I used chickpeas instead of orzo and it was fantastic!
Nisha Melvani says
Great substitute! Sounds delicious. Thank you.
Ann says
This recipe is INCREDIBLE! My mom made it for me and brought it over when she came to visit on one of the hottest days of the year. Let me tell you, we devoured our bowls in under 5 minutes and both went back for seconds, they were that good! She did change the recipe a little bit to include about half a package of frozen edamame, but kept everything else the same. She was initially worried that the dressing would be too tart, but the grapes really add a beautiful sweetness that's just enough without overpowering the lemon (because come on, lemon is amazing). She found the recipe on tiktok and I'm so glad she gave it a chance!!! Definitely going to make it again. Five stars ๐
Nisha Melvani says
It made my day to read this. I so appreciate you taking the time to share how much you enjoyed it. Thank you. Have a wonderful weekend.