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This Chickpea Orzo Salad is a delightful burst of Mediterranean flavors, perfect for a satisfying and vibrant lunch. It's a meal prep dream, packed with wholesome ingredients that keep you energized throughout the day.
Ingredients
- Orzo, uncooked: This small, rice shaped pasta provides a comforting base for the salad.
- Olive oil, extra virgin: This adds a rich, fruity flavor and healthy fats to the salad.
- Chickpeas, canned, rinsed, drained, and patted dry: These provide a nutty flavor, creamy texture, and plant based protein.
- Kale, stems removed, patted dry, finely chopped: This leafy green adds a dose of vitamins and fiber.
- Red bell pepper, chopped: This adds a sweet and vibrant crunch.
- Orange bell pepper, chopped: This adds a sweeter brighter flavor than the red bell pepper.
- Red onion, chopped: This adds a sharp, pungent flavor that balances the other ingredients.
- Parsley, fresh, chopped: This adds a fresh, herbaceous note.
- Feta cheese, crumbled: This adds a salty, tangy creaminess.
- Lemon juice, fresh squeezed: This provides a bright, acidic base for the dressing.
- Minced garlic: This adds a pungent, aromatic flavor to the dressing.
- Salt and pepper: These are essential for enhancing the natural flavors of the ingredients.
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Cooking Instructions
- Cooking the Orzo:
- Bring a pot of salted water to a rolling boil. Add the uncooked orzo to the boiling water and cook according to the package instructions until it is al dente, meaning it has a slight bite to it. Once cooked, drain the orzo thoroughly and transfer it to a large bowl. Drizzle the cooked orzo with 1 tablespoon of extra virgin olive oil and toss gently to coat. Set the orzo aside to cool completely.
- Preparing the Chickpeas:
- Drain and rinse the canned chickpeas thoroughly under cold running water. Pat the chickpeas dry with paper towels to remove excess moisture. Transfer the dried chickpeas to a large mixing bowl.
- Chopping and Combining Vegetables:
- Remove the stems from the kale and finely chop the leaves. Chop the red bell pepper, orange bell pepper, red onion, and fresh parsley. Add the chopped kale, bell peppers, red onion, and parsley to the bowl of chickpeas. Season the chickpea and vegetable mixture with salt and pepper to taste. Mix the ingredients well to combine.
- Making the Dressing:
- In a separate small bowl, combine the fresh squeezed lemon juice, extra virgin olive oil, minced garlic, salt, and pepper. Whisk the dressing ingredients together vigorously until they are thoroughly emulsified, creating a smooth and cohesive dressing.
- Assembling the Meal Prep Containers:
- Evenly distribute the cooled cooked orzo among the meal prep containers. Evenly distribute the chickpea and vegetable salad among the containers, placing it on top of the orzo. Divide the crumbled feta cheese evenly among all the containers, sprinkling it over the salad. Pour the dressing into small, lidded containers and place them on top of the orzo in each meal prep container. Refrigerate the assembled meal prep containers until you are ready to serve.
Enhancing the Flavor:
- Add sun dried tomatoes for a concentrated burst of sweetness and tang.
- Incorporate kalamata olives for a briny, Mediterranean flavor.
- Sprinkle toasted pine nuts over the salad for a nutty crunch.
Serving Suggestions
Enjoy the salad on its own for a light and refreshing lunch.
Serve it alongside grilled chicken or fish for a more substantial meal.
Use it as a side dish for a potluck or picnic.
Variations
- Substitute spinach or other leafy greens for kale.
- Use different types of beans, such as cannellini beans or kidney beans, in place of chickpeas.
- Add other vegetables, such as cucumbers, zucchini, or cherry tomatoes.
- Use a store bought vinaigrette dressing if you are short on time.
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Storage and Reheating
Store the assembled meal prep containers in the refrigerator for up to 3 days.
It is best to dress the salad just before serving to prevent the orzo and vegetables from becoming soggy.
This salad is intended to be eaten cold, so reheating is not recommended.
This Chickpea Orzo Salad is a versatile and healthy meal prep option that you'll look forward to enjoying throughout the week.
Frequently Asked Questions
- → Can I use a different pasta besides orzo?
- Absolutely! While orzo works beautifully in this recipe, you can substitute it with any small pasta shape like farfalle (bow ties), small shells, or even pearl couscous. For a gluten-free option, use gluten-free orzo or quinoa. The cooking time may vary depending on which pasta you choose, so follow the package instructions for al dente cooking.
- → How can I make this recipe vegan?
- To make this recipe vegan, simply omit the feta cheese or replace it with a vegan feta alternative, which is available at many grocery stores. You could also add some kalamata olives for a similar briny flavor, or include some diced avocado for creaminess. All other ingredients in the recipe are already vegan-friendly.
- → Can I meal prep this for more than a few days?
- This salad stays fresh in the refrigerator for up to 5 days when the dressing is kept separate. For maximum freshness throughout the week, you might want to add the kale to only half of your prepared containers initially, then chop and add fresh kale to the remaining containers mid-week. The bell peppers, chickpeas, and orzo hold up well for the full 5 days.
- → What can I add to increase the protein content?
- While chickpeas provide good plant-based protein, you can boost the protein content by adding grilled chicken, canned tuna, hard-boiled eggs, or additional legumes like white beans or lentils. For vegetarian options, consider adding hemp seeds, a sprinkle of nutritional yeast, or increasing the amount of chickpeas by 50%.
- → Can I substitute the kale with another green?
- Yes, you can substitute kale with spinach, arugula, or chopped romaine lettuce. Keep in mind that softer greens like spinach and arugula won't hold up as long in meal prep, so you might want to add those fresh on the day of eating. If you're not a fan of raw greens, you could also use roasted broccoli or zucchini as alternatives.