Sun Dried Tomato and Orzo Pasta Salad

When it comes to meal prepping, convenience and flavour are key, and this Sun Dried Tomato and Orzo Pasta Salad is absolutely perfect. It’s vibrant, nourishing, and bursting with flavour.

This salad isn’t just a pretty face though, it’s also packed with fibre and protein to keep you satisfied throughout the day, and is absolutely ideal for meal prep.

The combination of crisp cabbage, juicy cherry tomatoes, and hearty chickpeas with the tangy sun-dried tomato dressing is simply irresistible.

Meal prep has become increasingly popular for good reason.

It saves time, reduces stress during busy weekdays, and ensures you have healthy options readily available.

This salad embodies all these qualities, making it a staple for anyone looking to maintain a balanced diet without compromising on taste.

The bright colours and textures create an enticing dish that will not only nourish your body but also please your palate.

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Ingredients You’ll Need

Here’s a list of everything you’ll need to make this Sun Dried Tomato and Orzo Pasta Salad recipe:

• 150g dried orzo
• 1/4 head of red cabbage
• 1/4 head of white cabbage
• 200g cherry tomatoes
• A large handful of kale
• 1 tin of chickpeas
• 1/2 jar of sun-dried tomatoes (including oil)
• 1 tbsp tahini
• Juice of 1/2 lemon
• Pinch of sea salt
• Handful of chopped dill

The Benefits of Orzo

Orzo, a pasta that resembles grains of rice, is often overlooked but deserves a spot in your pantry.

Not only is it incredibly versatile, but its unique shape allows it to soak up flavours beautifully.

Originating from Italy, orzo is a staple in many Mediterranean dishes, making it a perfect match for our salad’s sun-dried tomato dressing.

Beyond its delightful texture, orzo is a source of carbohydrates that can provide you with lasting energy.

Whether you’re whipping up a quick weeknight dinner or preparing for a long day ahead, incorporating orzo into your meals can elevate your dining experience while providing essential nutrients to fuel your activities.

Nutritional Powerhouses: Cabbage and Kale

Cabbage and kale, both members of the cruciferous vegetable family, are powerhouses of nutrition.

These leafy greens are rich in vitamins C and K, essential for maintaining a healthy immune system and promoting bone health.

The vibrant colours of red and white cabbage not only make your salad visually appealing but also indicate the presence of various antioxidants that can combat oxidative stress in your body.

Kale, often touted as a superfood, is particularly high in fibre, aiding digestion and promoting satiety.

Together, these ingredients create a salad that not only satisfies your hunger but also contributes to your overall well-being.

Their crunch adds a delightful texture that contrasts beautifully with the creamy dressing and tender orzo.

The Role of Chickpeas in Your Diet

Chickpeas, or garbanzo beans, are a fantastic addition to any meal, and their presence in this salad enhances its nutritional profile significantly.

Packed with protein and fibre, chickpeas are an excellent choice for vegetarians and vegans looking to increase their protein intake without relying on animal products.

They also have a low glycaemic index, making them a smart choice for those managing blood sugar levels.

The nutty flavour and firm texture of chickpeas complement the other ingredients in this salad perfectly, adding both substance and heartiness.

Whether you toss them in salads, soups, or stews, chickpeas can easily elevate your dishes while promoting a healthy diet.

Sun-Dried Tomatoes: A Taste of the Mediterranean

Sun-dried tomatoes are a culinary treasure that brings the essence of the Mediterranean right to your kitchen.

Their intense flavour, developed through the drying process, adds a rich depth to this salad.

Not only do they enhance the taste profile, but sun-dried tomatoes are also packed with vitamins A and C, which are crucial for maintaining healthy skin and eyes.

The oil they’re packed in can be used to create a luxurious dressing that infuses the salad with additional richness.

This ingredient is a testament to how simple additions can transform an ordinary dish into something extraordinary, making your meals more enjoyable and fulfilling

How to Make This Recipe

Step 1: Cook the Orzo

Begin by cooking the dried orzo in a pot of boiling water.

Orzo is a rice-shaped pasta that is amazingly versatile. It absorbs flavours wonderfully, making it an ideal base for this salad.

Once the orzo is cooked to al dente, drain it and set it aside to cool slightly.

To prevent the orzo from sticking together as it cools, drizzle it with a tiny bit of the oil from the sun-dried tomatoes and give it a quick toss.

Step 2: Prepare the Vegetables

While the orzo is cooking, wash and pat dry your vegetables.

Using a mandoline slicer or a sharp knife, finely slice the red and white cabbage into thin strips. Chop the cherry tomatoes in half.

Finally, blanch a large handful of kale. To do this, simply drop the kale into boiling water for about 1-2 minutes until it’s bright green, then immediately transfer it to an ice bath to stop the cooking process. This step softens the kale while retaining its vibrant colour and nutrients.

Blanching the kale not only improves its texture but also makes it easier to digest, while still keeping all the beneficial nutrients intact.

Step 3: Assemble the Salad

In a large mixing bowl, combine the cooled orzo, sliced cabbage, halved cherry tomatoes, blanched kale, and a tin of drained chickpeas.

The combination of these colourful ingredients creates a beautiful medley that’s as pleasing to the eye as it is to the palate.

Step 4: Make the Dressing

For the dressing, add 1/2 jar of sun-dried tomatoes (make sure to include the oil as well), 1 tbsp of tahini, the juice of 1/2 a lemon, a pinch of sea salt, and a handful of chopped dill into the bowl with the other ingredients.

Mix everything well until the dressing evenly coats the salad.

The oil from the sun-dried tomatoes acts as a flavourful base for the dressing, while the tahini adds a creamy richness that ties everything together.

If the dressing feels a bit thick, you can thin it out with a splash of water or extra lemon juice until you reach your desired consistency.

Step 5: Store and Serve

Once everything is well combined, portion the salad into three airtight containers.

This salad keeps well in the fridge for up to 3 days, making it a perfect option for meal prep.

The flavours actually intensify as they marinate, so don’t be surprised if it tastes even better the following day.

When ready to eat, just shake the jar to distribute the dressing and dig in!

Frequently Asked Questions

Can I use a different type of pasta instead of orzo?

Yes, absolutely! You can substitute orzo with other small pasta shapes like couscous, farfalle, or even quinoa for a gluten-free option.

Each alternative will bring its unique texture and flavour to the dish, allowing you to tailor the salad to your preferences.

How can I make this salad more protein-rich?

While chickpeas provide a good amount of protein, you can add a meat substitute, tofu, or even a hard-boiled egg to boost the protein content.

You might also consider including roasted chicken or feta cheese for added flavour and richness.

These options not only enhance the nutritional value but also make the salad more filling and satisfying.

Can I prepare this salad in advance?

Absolutely! This salad is perfect for meal prepping.

The ingredients hold up well in the fridge, and the flavours develop beautifully as they sit.

You can make it a day or two in advance, allowing you to grab a quick, nutritious meal whenever you need one.

Is this salad suitable for vegans?

Yes, this Sun Dried Tomato and Orzo Pasta Salad is completely vegan!

The combination of vegetables and chickpeas ensures that it is both flavourful and fulfilling without any animal products.

The tahini dressing adds a creamy texture without the need for dairy, making it an excellent choice for plant-based eaters.

What other vegetables can I add to this salad?

Feel free to get creative with your vegetables!

Bell peppers, cucumbers, and radishes would add extra crunch and freshness.

Roasted vegetables like courgettes or aubergines can also enhance the flavour profile while adding more nutrients.

Tailoring the salad to your preferences ensures it remains exciting and enjoyable every time you make it.

And that’s it for this Sun Dried Tomato and Orzo Pasta Salad recipe. You can find the whole thing on a handy recipe card just below, so be sure to Pin it for later!

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