Orzo Pesto Salad

Name: Orzo Pesto Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 cup dry orzo; 3 cups chickpeas (2(15-ounce) cans (or 3 cups cooked), drained, and rinsed); 1/4 cup lemon juice ((about 2 small lemons)); 2 teaspoons lemon zest ((about 2 small lemons)); Salt (to taste); 1 teaspoon black pepper (to taste); 4 cups packed fresh basil leaves; 6 small cloves garlic; 1/4 cup fresh lemon juice (plus more as needed (about 2 small lemons)); 1/4 cup raw sunflower seeds ((optional)); 1 teaspoon maple syrup (plus more to taste (optional)); 4 Roma tomatoes (small dice ); 1 English cucumber (diced (about 2 cups)); 3/4 cup diced red onion ((about 1 small)); 1/2 cup pitted Kalamata olives (chopped); 4 tablespoons hemp hearts ((optional))

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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.

Two salad jars with green oil-free pesto on the bottom, orzo, chopped cucumber, chopped tomato, red onion, and oil-free roasted chickpeas, and a wooden spoon.

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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👩🏼‍🌾 Ingredients
🥒 Substitutions:
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Basil leaves, orzo, cucumber, red onion, garlic, lemon, olives, Roma tomatoes, and black pepper.

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.

🥒 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.

📖 Instructions

Step 1. Preheat the oven to 400ºF. Cook the orzo according to the directions on the packet until al dente. Drain and run under cold water. Set aside.

Oil-free crispy roasted chickpeas on brown parchment paper on a white baking sheet.

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.

Green oil-free pesto in the canister of a blender next to the blade.

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.

Oil-free Orzo salad with green pesto, tomatoes, cucumber, red onion, roasted chickpeas, and hemp seeds.

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.

💡 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.

🙋🏽‍♀️ Recipe FAQs

How do I meal prep Orzo Pesto Salad?

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.

What can I use instead of oil in pesto dressing?

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.

What is the healthiest oil for a pesto dressing:

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.