This recipe for Orzo Pesto Salad is so delicious you won't believe it's made with nut-free pesto! Plus, it's a complete meal with 26 grams plant-based protein, heart heathy fats, and lots of nutrients. The nut-free pesto is creamy and very versatile. Try adding it to baked tofu, cauliflower, or veggie bowls.
This is the perfect meal-prep recipe. Feel free to layer this pesto orzo salad in Mason jars for a quick and easy lunch on-the-go. They last up to 4 days in the refrigerator.
The nut-free pesto brightens this vegan orzo salad and adds a welcomed tang. It brings all the Mediterranean flavors together for a satisfying meal.
This easy Orzo Pesto Salad was inspired by my High-Protein Chickpea Quinoa Salad on this site, as well as this Best Cabbage Salad.
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๐ฉ๐ผโ๐พ Ingredients
- Raw sunflower seeds (not shown) are optional for the nut-free pesto, but I highly recommend adding some. They add to the mouthfeel and mimic the creamy texture of oil when blended. Plus, they add heart healthy fats to this Orzo Pesto Salad.
- Maple syrup (not shown) is an optional ingredient, but I recommend adding some to balance the lemony tang of the dressing. A little goes a long way and it truly enhances the flavors of this vegan orzo salad recipe .
- Hemp hearts (not shown) are the hulled version of the seeds. They have 10 grams of protein per 3 tablespoon serving. However, they can be pricey so feel free to substitute with pumpkin seeds, or omit entirely. They are optional for adding more protein and heart healthy fats to this orzo salad with pesto.
- 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. It has the perfect texture for making a salad, and a short cooking time of 15 minutes. It is traditionally used in Mediterranean and Middle Eastern cuisines, especially in Greek and Italian dishes.
- Chickpeas add fiber and plant-based protein to this Orzo Pesto Salad for a complete meal. They are roasted with lemon zest and juice, salt and black pepper for crispy lemon-pepper croutons!
- Nut-free pesto: Fresh basil, garlic, lemon juice, sunflower seeds (optional), and maple syrup (optional) are blended for the oil-free dressing.
๐ฅ Substitutions:
- Orzo - substitute the orzo with quinoa, farro, couscous, barley, or a different grain of your choice
- Chickpeas - use extra-firm or super-firm pressed tofu instead
- Roma tomatoes - use halved cherry or grape tomatoes instead
- Sunflower seeds - add these to the pesto for a creamier texture
- Hemp hearts - sprinkle for serving for more protein
- Maple syrup - add maple syrup, agave, or the desired sweetener to the dressing to balance the zesty lemon
For more protein packed salad jars, visit my Vegan Salad Recipes page.
๐ Instructions
Step 1. Preheat the oven to 400ยบF. Cook the orzo according to the directions on the packet until al dente. Drain and run under cold water. Set aside.
Step 2. Roast the chickpeas (optional): Rub the chickpeas between the layers of a dish towel or paper towel to remove excess liquid. Place the chickpeas onto a large, non-stick rimmed baking sheet. Toss with the lemon juice and zest, salt and pepper. Roast for about 15 minutes, or until crispy and browned. Set aside to cool.
Step 3. Drain tomatoes (optional): Meanwhile, transfer the chopped tomatoes to a strainer. Add a generous dash of salt and toss until evenly coated. Set aside over a bowl to drain. Toss the tomatoes to remove excess liquid. Reserve the liquid for the dressing.
Step 4. Make the nut-free pesto: Meanwhile, add the basil, garlic, lemon juice, sunflower seeds, and water to a high-speed blender. Blend on high until smooth, adding the juice from the drained tomatoes, or more water as needed until the desired consistency. Add maple syrup, salt, and pepper to taste.
For serving Orzo Pesto Salad: Combine the orzo, tomatoes, cucumber, red onion, olives, hemp hearts, and dressing in a large bowl instead. Add salt and pepper to taste.
Make jars (optional): Place 4 (15-ounce) Mason jars in a row. Divide the dressing, orzo, cucumber, tomato, red onion, olives, chickpeas, and hemp hearts between each jar. Cover and refrigerate up to 4 days.
๐ก Expert Tips
- Do not overcook the orzo. Cook it in salted water until al dente, drain in a sieve, and then run it under cold water. If you don't plan to eat this pesto orzo salad right away, it's best to add a drizzle of olive oil to the orzo so it doesn't clump together, but this is optional.
- For the chickpeas: Roasting is optional, but adds a delicious crunch and lemon pepper flavor to this Orzo Pesto Salad recipe.
- For the tomatoes: Salting the tomatoes removes excess liquid and improves the flavor. Add the drained juice to the dressing.
- Storage: Refrigerate any remaining mixed Orzo Pesto Salad in an airtight container for up to 3 days. The jars are good for up to 4 days.
๐๐ฝโโ๏ธ Recipe FAQs
Chop the tomatoes, cucumber, olives, and red onion ahead of time. Refrigerate separately in airtight containers. Make the dressing and refrigerate in an airtight container. You can also cook the orzo and chickpeas ahead of time, but the chickpeas will lose some of their crunch, and you will need to add a drizzle of oil to the orzo to prevent clumping. Otherwise, cook the orzo, and chickpeas for serving for the freshest salad. Alternatively, cook the orzo ahead of time, and omit roasting the chickpeas.
Aquafaba is the slightly viscous liquid in a can of chickpeas. (This is not the same as the liquid in any other can of beans.) When whipped, it creates a foam, making it an excellent vegan egg substitute. It's full of starch, making it a great binder in baked goods. It also gives them a light and fluffy texture.
Blending the aquafaba with other dressing ingredients makes it light and creamy.
Other options include silken tofu, nuts or seeds, tahini or nut butters, avocado, and water with arrowroot powder.
When I do add oil, I typically use a good quality cold pressed extra-virgin olive oil or avocado oil. They are both high in heart healthy fats.
๐ฝ Related Recipes
๐ฉ๐ฝโ๐ณ Made This Recipe?
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๐ Recipe
Orzo Pesto Salad
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Ingredients
- 1 cup dry orzo
For the lemon pepper chickpeas:
- 3 cups chickpeas 2(15-ounce) cans (or 3 cups cooked), drained, and rinsed
- ยผ cup lemon juice (about 2 small lemons)
- 2 teaspoons lemon zest (about 2 small lemons)
- Salt to taste
- 1 teaspoon black pepper to taste
For the oil-free pesto:
- 4 cups packed fresh basil leaves
- 6 small cloves garlic
- ยผ cup fresh lemon juice plus more as needed (about 2 small lemons)
- ยผ cup raw sunflower seeds (optional)
- 1 teaspoon maple syrup plus more to taste (optional)
For the salad:
- 4 Roma tomatoes small dice
- 1 English cucumber diced (about 2 cups)
- ยพ cup diced red onion (about 1 small)
- ยฝ cup pitted Kalamata olives chopped
- 4 tablespoons hemp hearts (optional)
Instructions
- Preheat the oven to 400ยบF.
- Cook the orzo according to the directions on the packet until al dente. Rinse the pasta under cold water to cool before making the salad. (Toss with a light drizzle of olive oil if you plan on having leftovers or making salad jars.)
- Roast the chickpeas (optional): Rub the chickpeas between the layers of a dish or paper towel to remove excess liquid. Place the chickpeas onto a large, non-stick rimmed baking sheet. Toss with the lemon juice and zest, salt, and pepper. Roast for about 15 minutes, or until crispy and browned. Set aside to cool.
- Drain tomatoes (optional):ย Meanwhile, transfer the chopped tomatoes to a strainer. Add a generous dash of salt and toss until evenly coated. Set aside over a bowl to drain. Reserve the liquid for the dressing.
- Make the oil-free pesto: Meanwhile, add the basil, garlic, lemon juice, sunflower seeds, and ยผ cup water to a high-speed blender. Blend on high until smooth, adding the juice from the drained tomatoes, or more water as needed until the desired consistency. Add maple syrup, salt, and pepper to taste.
- Make jars (optional):ย Place 4 (15-ounce) Mason jars in a row. Divide the dressing, orzo, cucumber, tomato, red onion, olives, chickpeas, and hemp hearts between each jar. Cover and refrigerate up to 4 days.
- For serving:Jars:ย Invert the jar and shake it over a medium bowl. Mix to combine. Add salt, pepper, and more lemon juice to taste. Skip the jarsย and combine the orzo, tomatoes, cucumber, red onion, olives, hemp hearts, and dressing in a large bowl instead. Add salt and pepper to taste.
Notes
- Do not overcook the orzo. Cook it in salted water until al dente, drain in a sieve, and then run it under cold water. If you don't plan to eat this pesto orzo salad right away, it's best to add a drizzle of olive oil to the orzo so it doesn't clump together, but this is optional.
- For the chickpeas: Roasting is optional, but adds a delicious crunch and lemon pepper flavor.
- For the tomatoes: Salting the tomatoes removes excess liquid and improves the flavor. Add the drained juice to the dressing.
- Storage: Refrigerate any remaining mixed orzo pesto salad in an airtight container for up to 3 days. The jars are good for up to 4 days.
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.
Kara says
How many grams is 4 cups of Basil? Thank you, from UK!
Nisha Melvani, RDN says
Hi. About 80 grams
janet sutcliffe says
love every thingabout it thank you very much
Nisha Melvani, RDN says
So happy to hear that. Have a fabulous weekend.
Megan says
So quick and easy - made into jars for lunches for the week. Delicious!! I love your recipes - they are healthy and tasty. You make eating clean easy and accessible! Next up I'm going to try your lentil rolls.
Nisha Melvani says
Yayyy so glad this was a hit. I enjoyed having the jars too. Thanks for leaving a comment.
N. John says
It is delish. Iโm a long time cook. (more than 40 years) so I can read a recipe and kinda know if it is something I will like. I have a LOT of basil in my garden so the dressing was a perfect use for them.
Really good. I made ยฝ the recipe and ate it all in 2 days. I will make it again tomorrow. I adapted it a bit to my taste, as good cooks tend to do. Thank you for your recipes. I follow you on IG
Nisha Melvani says
Perfect way to use up fresh basil! So glad you enjoyed it. Thank you!
Catherine says
Can't recommend this recipe enough. I love that there is pesto with this orzo salad. So fresh and ultra flavorful. Nisha always makes the best recipes.
Catherine says
Got so excited almost forgot to rate it. Definitely 5 stars!
Nisha Melvani says
Awww thanks. Ratings are always helpful. So glad you liked it.
Nisha Melvani says
I'm so glad you liked this pesto. Thanks for commenting. Have a lovely day.