Description

This colourful salad combines tender orzo pasta, protein-rich chickpeas, sweet dried cranberries, fresh spinach, and a light lemon dressing. It’s perfect for meal prep, picnics, lunches, or as a healthy side dish. The combination of fibre, plant protein, and fresh vegetables makes it both satisfying and nutritious.

Servings

6 servings

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes

Ingredients

For the Salad

• 1 cup dry orzo pasta
• 1 can (15 oz / 425 g) chickpeas, drained and rinsed
• 2 cups fresh baby spinach
• ½ cup dried cranberries
• ¼ cup red onion, thinly sliced
• 2 tablespoons fresh parsley, chopped

For the Dressing

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

Step 1: Cook the orzo.

1. Bring a pot of salted water to a boil.
2. Add the orzo and cook according to package directions (about 8–10 minutes).
3. Drain and rinse under cold water to cool.

Step 2: Prepare the Salad

1. In a large bowl, combine the cooled orzo, chickpeas, spinach, cranberries, red onion, and parsley.
2. Toss gently to distribute ingredients evenly.

Step 3: Make the Dressing

1. In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and pepper.
2. Taste and adjust seasoning if needed.

Step 4: Assemble

1. Pour the dressing over the salad.
2. Toss until everything is lightly coated.
3. Refrigerate for at least 15 minutes before serving for best flavour.

Nutritional Information (Approximate Per Serving)

• Calories: 240
• Protein: 8g
• Carbohydrates: 33g
• Fiber: 6g
• Fat: 9g
• Saturated Fat: 1g
• Sugar: 7g
• Sodium: 280mg

Health Benefits

Chickpeas

• Excellent source of plant protein and fiber.
• May help support fullness and healthy digestion.

Spinach

• Rich in vitamins A, C, K, folate, and antioxidants.
• Supports overall health and wellness.

Cranberries

• Provide antioxidants and natural sweetness.
• Add flavor without excessive refined sugar.

Olive Oil

• Contains heart-healthy monounsaturated fats.
• A staple of Mediterranean-style eating patterns.

Orzo

• Provides energy-supporting carbohydrates.
• Creates a satisfying texture that pairs well with vegetables.

Tips

✔ Add crumbled feta cheese for extra flavour.

✔ Include cucumber, cherry tomatoes, or bell peppers for more vegetables.

✔ Add grilled chicken, tuna, or salmon for additional protein.

✔ Store in an airtight container in the refrigerator for up to 3 days.

✔ If making ahead, reserve a little dressing and add before serving to refresh the salad.

Frequently Asked Questions

Can I make this gluten-free?
Yes. Replace orzo with gluten-free pasta or cooked quinoa.

Can I use fresh cranberries?
Dried cranberries work best because they add sweetness. Fresh cranberries are quite tart.

Can I prepare it in advance?
Absolutely. The flavours often improve after several hours in the refrigerator.

Is this good for meal prep?
Yes. It stores well and makes an excellent grab-and-go lunch.

Can I freeze it?
Freezing is not recommended because the spinach and dressing may lose their texture after thawing.

This refreshing orzo chickpea cranberry spinach salad offers a delicious balance of sweet, savoury, and tangy flavours while providing fibre, plant protein, and plenty of fresh ingredients.