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.Servings6 servings Preparation TimePrep Time: 15 minutesCook Time: 10 minutesTotal Time: 25 minutes
Ingredients
For the Salad1 cup dry orzo pasta1 can (15 oz / 425 g) chickpeas, drained and rinsed2 cups fresh baby spinach½ cup dried cranberries¼ cup red onion, thinly sliced2 tablespoons fresh parsley, choppedFor the Dressing3 tablespoons extra-virgin olive oil2 tablespoons fresh lemon juice1 teaspoon Dijon mustard1 teaspoon honey or maple syrup½ teaspoon garlic powder½ teaspoon salt¼ teaspoon black pepper
Instructions
Step 1: Cook the orzo.Bring a pot of salted water to a boil.Add the orzo and cook according to package directions (about 8–10 minutes).Drain and rinse under cold water to cool.Step 2: Prepare the SaladIn a large bowl, combine the cooled orzo, chickpeas, spinach, cranberries, red onion, and parsley.Toss gently to distribute ingredients evenly.Step 3: Make the Dressing In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and pepper.Taste and adjust seasoning if needed.Step 4: Assemble Pour the dressing over the salad.Toss until everything is lightly coated.Refrigerate for at least 15 minutes before serving for best flavour.
Nutritional Information (Approximate Per Serving)Calories: 240Protein: 8gCarbohydrates: 33gFiber: 6gFat: 9gSaturated Fat: 1gSugar: 7gSodium: 280mgHealth Benefits Chickpeas Excellent source of plant protein and fiber.May help support fullness and healthy digestion.SpinachRich in vitamins A, C, K, folate, and antioxidants.Supports overall health and wellness.CranberriesProvide antioxidants and natural sweetness.Add flavor without excessive refined sugar.Olive OilContains heart-healthy monounsaturated fats.A staple of Mediterranean-style eating patterns.OrzoProvides 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 QuestionsCan 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.