Green Pea Pesto Orzo Salad (100g protein)
Packed with healthy carbs, plant-based protein, crisp greens, and plenty of fresh veggies, this pesto orzo salad is what spring dreams are made of! Nut-free arugula and vibrant basil pesto dresses cooked orzo, crisp veggies, and low-carb lupini beans. It is easy to make in just 15 minutes, making it an ideal last-minute pasta salad to bring to picnics, summer cookouts, or potlucks. This pesto orzo salad is a crowd-pleasing side dish for your gathering yet worthy of being enjoyed as a light spring main course, thanks to healthy, wholesome ingredients.
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Why You’ll Love This Green Pea Pesto Orzo Salad Recipe
Packed with Nutrients —When we say light side dish, don’t take it for its nutritional value, as this Pesto Orzo Salad packs a powerful punch for nutrition. Packed with wholesome ingredients like arugula, nutritional yeast, walnuts, and plant-based protein from low-calorie and heart-healthy Lupini beans. It’s one of the healthiest salads you’ve ever had. Even a cup of orzo pasta brings its A-game, offering protein comparable to the same serving of hearty rolled oats.
Packed with Protein – Lupini beans are an excellent meat substitute because they are enriched with healthy minerals and high-quality yet low-calorie plant-based protein. Not to mention, nutritional yeast is not here just for a savory and umami flavor but also to contribute to the nutritional value of this salad, thanks to its B vitamins, antioxidants, and protein content. And when coupled with protein-packed and heart-healthy green peas, this orzo salad becomes an all-in-one nutrition powerhouse.
Finished in 15 Minutes – Busy weeknights are no match for this recipe. With just 15 minutes to spare, you’ll have this salad ready to enjoy. While the orzo pasta cooks to perfection, you’ll have your veggies chopped and ready, ensuring a hassle-free cooking experience even on the most hectic days.
Make-Ahead Friendly – Say hello to stress-free meal planning with this make-ahead green pea pesto orzo salad recipe. Make a large batch to enjoy throughout the week, ready whenever hunger strikes, as it keeps well in the fridge. Its vibrant colors and fresh flavors improve with time, making it an ideal make-ahead side dish.
Versatile – One of the most delightful aspects of this recipe is its incredible versatility. Whether you prefer it warm as a hearty main course, at room temperature as a delightful springtime side dish, or chilled for a refreshing treat on scorching summer days, this salad never fails to impress.
How to Make Green Pea Pesto Orzo Salad
Prepare the Green Pea Pesto
Combine the defrosted green peas, basil, nutritional yeast, garlic, lemon juice, walnuts, plant milk, and salt in a blender. Blend until smooth, adding more plant milk as needed to reach your desired consistency. Taste and adjust seasoning if necessary, then set the pesto aside.
Cook the Orzo
Bring a pot of water to a boil and cook the orzo according to the package instructions until al dente. Once cooked, drain the orzo using a fine mesh strainer and rinse under cold water to cool it down.
Assemble the Salad
Combine the cooked orzo, chopped arugula, diced cucumber, chopped sun-dried tomatoes, sliced kalamata olives, crumbled vegan feta cheese, and drained lupini beans in a large mixing bowl.
Pour the prepared green pea pesto over the salad ingredients. Toss everything together until well combined, ensuring the pesto coats all the components evenly.
Serve and Enjoy
Serve immediately as a main course or side dish, and enjoy the fresh, vibrant flavors of this green pea pesto orzo salad!
Recipe Tips for Green Pea Pesto Orzo Salad
Boost the Protein: Increase the protein content of the salad by using legume pasta instead of orzo. Or add tempeh or smoked tofu for an extra protein punch.
Garnish with Fresh Herbs: Sprinkle some freshly chopped basil or parsley over the salad just before serving to add a pop of color and freshness.
Freshen Up Before Serving: If making the salad ahead of time, wait to toss it with the pea pesto until just before serving. This helps maintain the freshness of the ingredients and prevents soggy salads.
Swap Lupini beans with chickpeas, or opt for smoked tofu to add a satisfying texture and boost protein content.
Make it Gluten Free: Swap orzo pasta with gluten free pasta or legume pasta (chickpea pasta/lentil pasta to make this salad gluten free.
Make it Nut Free: Swap walnuts with hemp seeds or sunflower seeds to adapt this recipe for those with nut allergies.
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Green Pea Pesto Orzo Salad
Ingredients
For the Pea Pesto
- 1 cup frozen green peas defrosted
- 1 bunch basil
- ⅓ cup nutritional yeast
- 1 clove garlic
- Juice of 1 lemon
- ¼ cup walnuts
- ¼ cup plant milk
- ½ tsp salt
For the Salad
- 1 cup uncooked orzo pasta
- 4 cups chopped arugula
- ½ large cucumber
- ⅓ cup sundried tomatoes
- ¼ cup kalamata olives
- ¼ cup vegan feta cheese
- 1 can lupini beans
Instructions
- Start by making your green pea pesto. Add all ingredients into a blender and blend until smooth. Add plant milk as needed to thin and season to taste with salt.
- Next, boil some water and cook your orzo.
- While that cooks, chop up the rest of your veggies.
- Once the orzo is cooked, strain using a fine mesh strainer and rinse under cold water to cool.
- Add your orzo, veggies, and pea pesto. Toss to combine and enjoy!