If you're a fan of orzo pasta and fresh spring flavors, this Spring Orzo Pasta Salad is perfect to make to serve at a gathering, for meal prep lunches, or as a side dish with your favorite protein at dinner! It's bright and full of fresh flavors from herbs, spring veggies, briny olives and capers, feta cheese, and a lemony dressing!
As a dietitian, one of my specialties is creating flavorful seasonal recipes that are healthy and actually taste so good you'll look forward to eating them! 😊 People tend to underestimate how much flavor fresh produce can add to a dish. And this spring orzo salad is a perfect example of just how much a few simple ingredients can elevate a simple side dish!
What works about this recipe is the combination of ingredients that are in season this time of year with a few pantry staples to bring a salty element. And I would be remiss if I didn't mention the delicious lemon vinaigrette that only takes a minute or two to make but takes the whole pasta salad to the next level!
If you like this recipe, you may also enjoy my Green Goddess Pasta Salad or Lemon Chicken Orzo Skillet. And if you want to check them out, here are my top healthy spring recipes!
More Healthy Pasta Salad Recipes
- Pesto Pasta Salad with Sun-Dried Tomatoes
- Street Corn Inspired Pasta Salad
- Green Goddess Pasta Salad with Creamy Avocado Dressing
Jump to:
Key Ingredient Notes and Substitution Ideas
This spring orzo pasta salad is made with simple ingredients. Below are some ingredient notes and substitutions. Check the recipe card at the bottom of this post for the measurements.
Base Salad Ingredients
- Orzo Pasta - orzo is a short-cut pasta. Because of its small size, it's great for pasta salad because it soaks up all the flavors and blends nicely with other ingredients. If you're gluten free or serving people who are, use a gluten-free orzo pasta.
- Asparagus - fresh asparagus is perfect for a spring pasta salad. It adds flavor, texture, and nutrients including vitamin C, fiber, and potassium.
- Green Peas - sweet peas add flavor, plant protein & fiber. I use frozen peas if I can't find fresh spring peas. Snap peas would work too.
- Arugula - baby arugula has a slightly peppery flavor and contains iron, potassium, vitamin A, and calcium. You could use baby spinach as a substitute.
- Feta Cheese - crumbled feta cheese adds so much flavor and texture. I suggest using a block of feta and crumbling it yourself with your hands or a knife. As a substitution, you could use goat cheese.
- Fresh Herbs - it wouldn't be a spring pasta salad without fresh herbs! I like to use a combination of fresh dill, fresh mint, and fresh parsley for this recipe. Other herbs that work would be fresh basil, cilantro, or tarragon. Chives or green onion work too, but I suggest using a smaller amount of either of these since the dressing has shallot that adds onion flavor too.
- Kalamata Olives and Capers - to add a briny element, I like to use a combination of chopped olives and capers. You can leave these out or choose one or the other. If you don't like either, you can use chopped artichoke hearts which add texture but are less salty.
- Pistachios - pistachios add crunch and heart healthy fats, plant protein, and vitamin E. I like using pistachios for this pasta salad specifically because of their bright green color that matches the other fresh veggies. But you could use a different nut or seed like chopped cashews, pepitas, sunflower seeds, or even crispy roasted chickpeas to add crunch.
Lemon Dressing Ingredients
- Fresh Lemon Zest & Juice - lemon zest and freshly squeezed lemon juice adds brightness and enhances the other flavors in this salad. It also adds vitamin C.
- Shallot - chopped shallot adds a mild onion flavor. If you like a stronger flavor, you can use red onion instead.
- White Wine Vinegar - to add a little big of zing and balance out the sweetness of the lemon and honey in the lemon vinaigrette.
- Honey - just a small amount of honey sweetens the dressing just a touch. It still has a prominent lemony flavor.
- Dijon Mustard - dijon is used as an emulsifier in this dressing without overpowering the other bright components.
- Garlic Powder - you can use grated garlic cloves instead but I use garlic powder for ease.
- Extra Virgin Olive Oil - extra virgin olive oil has a robust flavor and heart-healthy fats that are also important for brain health and hormone health. You can substitute with avocado oil if you like a more mild flavor. This recipe only requires a small amount of oil.
- Kosher Salt and Black Pepper - just a little salt and pepper to tie all the flavors together.
How to Make a Spring Orzo Pasta Salad
Below are the directions for how to make this spring orzo pasta salad with photos that I hope are helpful. Check the recipe card at the bottom of this post for the full recipe.
- Step 1: To prep the ingredients, finely chop the fresh herbs and arugula, capers, olives, pistachios, and shallot. For the asparagus spears, trim off the woody ends and cut into about 1 inch long pieces.
- Step 2: Prep the dressing: add the dressing ingredients to a small dish or mason jar. Whisk it or shake it until everything is emulsified. Set aside for now.
- Step 3: Blanch the asparagus and peas by prepping a bowl of iced water and bringing a pot of salted water to a boil. Add the asparagus first and cook for about 2 minutes. Then add the peas and cook for another 30 seconds. Immediately transfer them to the bowl of ice water to stop the cooking process and lock in their bright green color. I use a spider strainer for this.
- Step 4: Cook the orzo by bringing a pot of water to a boil. I just pour out the water from the veggies and use the same pot. Be sure to salt your pasta water! Add the orzo and turn down heat to a simmer. Cook until al dente, about 7-10 minutes. Drain and rinse under cold water to stop the cooking process. While it’s still warm, toss the orzo pasta in about half of the dressing.
Step 5: Add the remaining ingredients including the asparagus, peas, olives, caper, pistachios, herbs, arugula, and feta cheese. Top with the remaining dressing and toss.
Hint: This salad is best served fresh, but if you're making it in advance wait to add the remaining dressing and feta cheese right before serving.
Dietitian Tip
Pairing pasta with fresh vegetables and herbs adds nutrition including important vitamins and minerals and fiber to help keep you full longer. This is an easy way to make a serving of pasta go a long way!
Video for Spring Orzo Pasta Salad
Here's a video showing how to make this recipe that I hope is helpful!
Variations
The best part about making an orzo pasta salad at home is you can easily customize it to your taste! Below are some ideas.
- Mediterranean - this pasta salad already has some Mediterranean flavors, but if you want to add even more, add a scoop of hummus, cherry tomatoes, cucumbers, and red bell peppers.
- Add your favorite protein - the peas, pistachios and feta add some protein. But if you want to make it more filling, add an easy protein like a chicken salad made with rotisserie chicken or simple oven baked chicken, smoked paprika salmon, or chopped steak.
- Change up the dressing - if you prefer creamy dressings, use a lemon tahini dressing instead.
- Sweeten it up - add chopped dates, dried cranberries or roasted beets to add a little sweetness.
Equipment
You'll need a good saucepan for this recipe. I use my Caraway saucepan and love that it's non-toxic PFOA and PTFE-free.
Storage for Spring Orzo Pasta Salad
- Prep - chop everything ahead of time and make the dressing in advance. That way all that's left to do when you're ready to make it is blanch the veggies and cook the orzo pasta.
- Storage - store leftovers in the refrigerator in an airtight container for up to 3-4 days. I suggest storing the salad ingredients separately from the dressing if you're making it in advance.
Expert Tips
- This spring orzo pasta salad is lightly dressed. If you like more dressing, double up on the dressing recipe and add as much as you want!
- If you're making this for a crowd, double up on the recipe!
- To make it easier to chop everything, I bundle the herbs and arugula and chop it all together.
- When it comes to how to chop the veggies for this salad, I like to finely chop the herbs, arugula, olives, capers, and pistachios because the orzo pasta is so small it can become overpowered by roughly chopped herbs. I do the asparagus into about 1 inch pieces.
- Don't forget to salt your blanching water and pasta water.
- Add half the dressing to the orzo pasta while it's still warm and then add the remaining dressing when you're ready to assemble and serve the pasta salad. Dressing it in layers like this helps make it more flavorful.
FAQ
While healthy means something different to everyone, this spring orzo pasta salad is a nutrient-rich option. It provides several important nutrients including fiber, vitamin C, vitamin K, antioxidants, and potassium from the fresh vegetables and herbs. Peas, feta, and pistachios provides some protein and orzo provides carbohydrates which are your body's preferred energy source. Olives, olive oil, and pistachios provide heart healthy fatty acids.
One of the good things about this salad is that it's versatile. You could serve it as a side dish for a brunch or dinner, a light lunch with a protein like rotisserie chicken or baked salmon mixed in, or with your favorite main dish and vegetable for dinner like oven baked chicken breast and roasted carrots.
Absolutely! You don't even need to thaw them since you'll be blanching them.
I do suggest blanching the vegetables to soften them. The good thing is it only takes a few minutes and you will already have the pot out to cook the pasta. And stopping the cooking process by putting them in a bowl of ice water right when they're done make a big difference in the color and texture of the dish.
I do suggest to rinse the orzo under cool running water when it's done. This helps cool it off and stop the cooking process. This also helps prevent it from sticking or clumping.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Spring Orzo Pasta Salad:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Spring Orzo Pasta Salad, Lemon Vinaigrette and Feta
Equipment
- 1 saucepan
Ingredients
- 4 oz dry orzo pasta (~⅔ cup)
- 8-10 stalks asparagus, cut into about 1 inch pieces (~1 cup once cut)
- ½ cup green peas (frozen is fine)
- 1 cup arugula, finely chopped (measured before chopping)
- ¼ cup fresh parsley (measured before chopping)
- 2 tablespoon fresh dill (measured before chopping)
- 2 tablespoon fresh mint (measured before chopping)
- 1½ tablespoon kalamata olives, chopped (~6 olives)
- ½ tablespoon capers, chopped
- 1 tablespoon pistachios, chopped
- ¼ cup feta cheese, crumbled
Dressing Ingredients
- 2 tablespoon fresh lemon juice (about half a large lemon or 1 small)
- 1 teaspoon lemon zest
- 2 tablespoon shallot, finely chopped (measured after chopping)
- 2 teaspoon white wine vinegar
- 2 teaspoon honey
- ½ teaspoon dijon mustard
- 2 tablespoon extra virgin olive oil
- ¼ teaspoon garlic powder (or 1 garlic clove, grated)
- ¼ teaspoon kosher salt (more to taste)
- pinch black pepper
Instructions
- To prep the ingredients, finely chop the fresh herbs and arugula, capers, olives, pistachios, and shallot. For the asparagus spears, trim off the woody ends and cut into about 1 inch long pieces.
- Prep the dressing: add the dressing ingredients to a small dish or mason jar. Whisk it or shake it until everything is emulsified. Set aside for now.
- Blanch the asparagus and peas by prepping a bowl of iced water and bringing a pot of salted water to a boil. Add the asparagus first and cook for about 2 minutes. Then add the peas and cook for another 30 seconds. Immediately transfer them to the bowl of ice water to stop the cooking process and lock in their bright green color. I use a spider strainer for this.
- Cook the orzo by bringing a pot of water to a boil. I just pour out the water from the veggies and use the same pot. Be sure to salt your pasta water! Add the orzo and turn down heat to a simmer. Cook until al dente, about 7-10 minutes. Drain and rinse under cold water to stop the cooking process. While it’s still warm, toss the orzo pasta in about half of the dressing.
- Add the remaining ingredients including the asparagus, peas, olives, caper, pistachios, herbs, arugula, and feta cheese. Top with the remaining dressing and toss.
- Hint: This salad is best served fresh, but if you're making it in advance wait to add the remaining dressing and feta cheese right before serving.
Video
Notes
- When it comes to how to chop the veggies for this salad, I like to finely chop the herbs, arugula, olives, capers, and pistachios because the orzo pasta is so small it can become overpowered by roughly chopped herbs. I do the asparagus into about 1 inch pieces.
- To make it easier to chop everything, I bundle the herbs and arugula and chop it all together.
- Don't forget to salt your blanching water and pasta water.
- Add half the dressing to the orzo pasta while it's still warm and then add the remaining dressing when you're ready to assemble and serve the pasta salad. Dressing it in layers like this helps make it more flavorful.
- This spring orzo pasta salad is lightly dressed. If you like more dressing, double up on the dressing recipe and add as much as you want!
- Prep - chop everything ahead of time and make the dressing in advance. That way all that's left to do when you're ready to make it is blanch the veggies and cook the orzo pasta.
- Storage - store leftovers in the refrigerator in an airtight container for up to 3-4 days. I suggest storing the salad ingredients separately from the dressing if you're making it in advance.
Comments
No Comments