Keep things easy this summer with this easy vegan Lentil Orzo salad. It’s full of protein-rich lentils, crunchy veggies, Orzo and a zesty vinaigrette. Perfect for picnics, potlucks, and mealprep. Soyfree Nutfree. Glutenfree option.
We will all agree that the best strategy to fill your plate and your stomach is with good servings or proteins and whole grains. A refreshing summer bowl with fresh veggies, beans or lentils and a few grain is a fast choice to get a balanced meal that’s delicious, enjoyable in addition to filling. Veggies, lentils and grains (whole grain or whole grain pasta) all have fiber and that keeps you full.
I exploit either orzo(pasta) or farro within the bowl. Farro is a grain that is particularly protein and fiber-packed meaning it keeps you full especially long. This makes it the proper add-in for this vegan lentil salad.
On this recipe, we add tomatoes, onion and red bell pepper and toss all the pieces with a fusion oregano lemon chipotle pepper vinaigrette to create a colourful healthful summer salad that is ideal for picnics and potlucks.
This post when it went out was written with farro while the images have orzo. I developed and wrote the recipe with Orzo in mind. I used to be multitasking and researching farro on the time and the recipe got written with farro. The following day I grabbed Orzo and made it. Tweaked the dressing and sent it off to my editor to jot down the post. The images were edited and my assistant added them to the post! I’m glad you all caught the goof! But either option works within the salad. Farro can be chewier and more filling. Orzo can be lighter.
The way to cook Orzo
Bring 3 cups water to a boil. Add salt and herbs if needed. Add 1 cup orzo and cook for 11th of September minutes or until tender to preference. Stir occasionally. Drain any excess liquid
The way to cook farro?
Like most grains, farro is foolproof to cook. Much like lentils and rice, the farro ought to be soaked for at the very least half-hour before cooking. If you happen to’re planning ahead and wish to shorten the entire cook time, soak your farro overnight.
To arrange it, bring 2 1/2 or three cups of water to a boil. Add one cup of dry farro and your chosen herbs or vegetables, cover, and let simmer. For farro that was soaked overnight, simmer the grains for 10 to quarter-hour until al dente. If the farro hasn’t been soaked, simmer for 20 to half-hour
Why you’ll love this lentil salad!
- it’s perfect for summer
- It is flexible. fill it up in lettuce cups or sandwiches or function is
- will be easily made glutenfree
- its Nutfree and Soyfree
- its protein full of the lentils and farro
- the dressing uses on a regular basis ingredients and is so delicious
More hearty vegan salads:
Print Recipe
Lentil Orzo Salad
Keep things easy this summer with this easy vegan lentil orzo salad. It’s full of protein-rich lentils and ancient grain farro. Perfect for picnics, potlucks and mealprep. Nutfree Soyfree. Gluten-free option
Servings: 4
Calories: 263kcal
Ingredients
- 15 oz (425 g) can of lentils drained, or 1.5 cups cooked lentils
- 1.5 cups (235 g) cooked orzo or farro
- 1 cup (133 g) chopped cucumber
- 1/2 cup (70 g) Or more chopped roasted red pepper
- 1/2 cup (75 g) chopped tomato
- 3/4 cup (120 g) chopped onion
- 1/4 cup chopped cilantro or parsley
For the dressing:
- 1 tablespoon extra virgin olive oil
- 2 1/2 tablespoons lemon juice
- 1 teaspoon chipotle pepper flakes
- 1 teaspoon ground cumin
- 1 garlic clove minced
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- black pepper or pepper flakes, and cilantro or parsley for garnish
Instructions
-
Cook the lentils should you haven’t already. See notes
-
Cook the orzo or farro based on the instructions on the package. See notes
-
Chop the veggies and add the entire salad ingredients to a big bowl.
-
Make the dressing by adding all of the ingredients to a small bowl. Mix it rather well.
-
Add the dressing everywhere in the salad ingredients and toss well. Taste and adjust salt and flavor.
-
Dress with fresh pepper or pepper flakes and fresh herbs. Function a summer salad, or make salad sandwiches or salad wraps.
-
Storage: to make ahead, Prep the ingredients and dressing and keep separate until able to serve. Store within the fridge for upto 4 days.
Video
Notes
- Cook the orzo: Bring 1.5 cups water to a boil. Add salt and herbs if needed. Add 1/2 cup orzo and cook for 11th of September minutes or until tender to preference. Stir occasionally. Drain any excess liquid
- Cook the farro: soak 1/2 cup farro in water for 30 mins. Drain and cook with 1,5 cups water over medium heat for 15 mins or until cooked to preference.
- Cook the lentils: To make 1.5 cups of lentils, use 3/4 cup of dried lentils. Soak for 10 minutes and drain. Pressure cook for 11 to 12 minutes in 2 cups of water. When the pressure releases naturally, open the lid and drain the lentils. Add salt should you like your lentils salted.
- Glutenfree: use cooked Glutenfree grain like quinoa or millet or sorghum.
- You can too add some cooked chickpeas or other cooked beans of your alternative to make it more hearty. Increase the spices and the dressing if increasing the amount of the ingredients.
Nutrition
Nutrition Facts
Lentil Orzo Salad
Amount Per Serving
Calories 263
Calories from Fat 45
% Each day Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 303mg13%
Potassium 672mg19%
Carbohydrates 46g15%
Fiber 13g54%
Sugar 6g7%
Protein 12g24%
Vitamin A 1108IU22%
Vitamin C 40mg48%
Calcium 62mg6%
Iron 5mg28%
* Percent Each day Values are based on a 2000 calorie weight loss program.
Ingredients:
- lentils: I exploit canned lentils to maintain prep time short but you’ll be able to cook them yourself (see suggestions)
- Cooked Orzo pasta or cooked farro: there are three common varieties of farro that you just might spot within the food market: Einkorn a.k.a. farro piccolo, Emmer a.k.a. farro medio or Spelt a.k.a. farro grande. Check above for cooking instructions
- veggies: chopped cucumber, roasted red pepper, chopped tomato, chopped onion and chopped cilantro or parsley
- For the dressing, we mix virgin olive oil with lemon juice, chipotle pepper flakes, cumin, garlic clove, salt, black pepper
and dried oregano - fresh herbs: cilantro and/or parsley
Suggestions:
- You’ll be able to add the salad to lettuce leaves, baby greens or to a sandwich. You can too add some cooked chickpeas or other cooked beans of your alternative to make it much more hearty.
- Increase the herbs and the dressing if increasing the amount of the ingredients.
- Other veggies you could possibly add here include corn, chopped celery or grated carrots. Got leftover oven roasted veggies? Mix them in!
- No canned lentils? No problem. To make one and a half cups of lentils, you should soak 3/4 cup of dried lentils for 10 minutes and drain. Pressure cook for 11 to 12 minutes in a single and a half cups of water. When the pressure releases naturally, open the lid and drain the lentils. Add salt should you like your lentils salted.
- Make it Glutenfree: use cooked Glutenfree grain like quinoa or millet or sorghum or use Glutenfree orzo or other short pasta
The way to make vegan Lentil Orzo Salad:
Cook the lentils should you haven’t already. See notes
Cook the orzo or farro based on the instructions on the package.
Chop the veggies and add the entire salad ingredients to a big bowl.
Make the dressing by adding all of the ingredients to a small bowl. Mix it rather well.
Add the dressing everywhere in the salad ingredients and toss well. Taste and adjust salt and flavor.
Dress with a bit of bit more fresh pepper or pepper flakes and fresh herbs. Function a summer salad.
Storage
To make ahead, Prep the ingredients and dressing and keep separate until able to serve. Store within the fridge for upto 4 days.
