Lemon–Herb Orzo Pasta Salad

Today we're having a first for our New Paths blog - a recipe!

Way back before I was a dietitian, I had a now-defunct blog where I shared musings from grad school, what I was learning about intuitive eating, and I shared recipes from time to time. I'm tapping into that creative spirit today because I just happened to throw together a really easy and delicious pasta salad yesterday and had to share.

This lemony orzo pasta salad is one of those easy, low-pressure recipes that works well as a side or a simple main, depending on the amount and toppings you add. It’s bright, herby, and very forgiving! It's perfect for using what you already have in the fridge and adjusting to taste. That's how I started it yesterday- I knew I had orzo and chickpeas and went from there.

Alas, I was not planning to share so I do not have any beautiful pictures so this one will have to do! You'll have to take my word for it that it tastes better than it looks.

A meal that is flexible, nourishing, and easy to make is right up our alley and exactly what we help many folks we work with find and add to their own recipe collection. It has carbs from the orzo (also some protein in there! people often forget pasta does have some protein), protein and fiber from the chickpeas, and fat from the olive oil. You can increase any of those macronutrient + fibers amounts easily with some adjustments listed below.

Now let's get to the actual recipe!

------------

Time: ~20 minutes

Yield: 6-6.5 cups of pasta salad

Tools you'll need:

• Medium pot (for cooking the orzo)

• Colander or strainer

• Large mixing bowl

• Whisk or fork

• Cutting board + knife

• Lemon juicer (or you can squeeze it by hand)

• Measuring spoons (Tbsp, ½ tsp)

Ingredients

• 1½ cups dried orzo, cooked according to package directions and drained

• 1 (15-oz) can chickpeas, drained and rinsed

• ½ cucumber, chopped

• 
  

For the dressing

• 1 shallot, very finely minced

• 6 Tbsp olive oil

• Juice of 1 lemon

• 2 tsp red wine vinegar

• 1 tsp Italian seasoning

• Salt, to taste

• Black pepper, to taste

Directions

1. Cook the orzo, drain well, and rinse with cold water.

2. In a large bowl, whisk together the olive oil, minced shallot, lemon juice, red wine vinegar, Italian seasoning, water, salt, and black pepper.

3. Add the orzo and chickpeas and toss until evenly coated.

4. Fold in the chopped cucumber.

5. Taste and adjust with salt, pepper, more lemon juice, or a drizzle of olive oil if needed.

6. Let rest for 15–20 minutes before serving (or eat it straight out of the mixing bowl immediately like I did).

This will store well in the fridge for about 3-4 days in an airtight container. To refresh it before eating, add some olive oil and/or lemon juice.

------------

Make it more satisfying with more add-ins

If you’re using this as a main dish or just want something more filling, try some add-ins!

Protein ideas

• Grilled or rotisserie chicken

• Canned tuna

• White beans or lentils, or another can of chickpeas

• Feta or mozzarella pearls (protein + fat for the win). Feta would be so good on this, but sadly I did not have any! Parmesan worked well in a pinch.

Veggie additions

• Cherry tomatoes

• Bell peppers

• Artichoke hearts

• Kalamata olives

If you try this out, I hope you like it and would love to hear from you. And if you're looking for a dietitian who can help you with planning meals you'll actually enjoy and fill satisfied with, we'd love to support you! We specialize in eating disorders, disordered eating, and helping folks navigate health conditions with a non-diet lens. You can learn more here and use this link to reach out to us.