This High-Protein Orzo Pesto Salad looks so simple but packs so much flavor and nutrition! It’s fresh and zesty and oh-so-delicious. It’s more than just a meal; it’s a nutrient-rich experience that’s quick to prepare, high in protein, and full of fiber. It’s a testament to the fact that healthy eating doesn’t have to be complicated or time-consuming. With this salad, you’re not just feeding your body; you’re nourishing it, providing it with the essential nutrients it needs to function at its best.
Boasting a whopping 31g of protein, this salad is a protein lover’s dream. But the nutritional benefits don’t stop there. With healthy fats and a high iron content of 11.5 mg, this salad is a nutritional powerhouse. The presence of vitamin C enhances the absorption of non-heme iron – the type of iron found in plant foods, making this salad an excellent addition to your meal plan, especially if you’re focusing on your iron intake.
But what makes this salad truly special is its versatility. It’s vegan-friendly, making it a great choice for those following a plant-based diet. It’s also perfect for meal prep, allowing you to prepare a nutritious meal ahead of time, saving you time and effort on busy days.
This nutrient-dense salad is not just delicious but also a convenient choice for those who value both health and taste. It’s a salad that’s sure to become a staple in your meal plan, a dish you’ll find yourself coming back to time and time again.
Every bite of this Iron-Rich Salad is a burst of fresh, zesty flavors, a testament to the fact that healthy food can be delicious too. And with the health benefits it brings, it’s more than just a salad; it’s a lifestyle choice. A choice to nourish your body with the nutrients it needs, to enjoy the flavors of fresh, wholesome ingredients, and to make healthy eating a part of your everyday life.
Once you’ve tasted the fresh, zesty flavors of this High-Protein Orzo Pesto Salad, you’ll understand why it’s set to become your new favorite meal. It’s a celebration of health and flavor, a dish that proves that eating well doesn’t have to mean compromising on taste. So go ahead, give it a try, and discover the joy of healthy eating.
Why You’ll Love This High-Protein Orzo, Pesto Salad
This salad is not only quick to prepare and high in protein, but it’s also full of fiber, vegan-friendly, and nutrient-dense. It’s a delicious way to boost your iron intake, perfect for meal prep, and sure to become a staple in your meal plan. Enjoy the burst of flavors in every bite of this Iron-Rich Salad, and relish the health benefits it brings.
High-Protein Orzo Pesto Salad
Equipment
Ingredients
- 1 zucchini - sliced in pieces of about 0.5 inch (1.5 cm) thick
- 4 cups (120 g) baby spinach
- 1.5 cups (280 g) orzo - cooked
- 2 cups (400 g) beluga lentils - cooked
- 1 avocado - diced
- 200 g cherry tomatoes - chopped in half
- 4 walnuts - chopped
- Salt and pepper - to taste
Dressing
- ½ cup (12 g) fresh basil
- 1 tbsp (15 ml) olive oil
- 2 tbsp (30 ml) lemon juice
- 1 garlic cloves
- ⅛ cup (15 g) walnuts
Instructions
- Add a tsp of oil and the zucchini slices to a pan on medium heat. Grill each side for 2 to 3 minutes for an even cook.
- Prepare the Walnut Pesto Dressing: using a small blender, blend together the basil, olive oil, lemon juice, garlic clove, and walnuts.
- In a large serving bowl, combine the spinach, orzo, beluga lentils, avocado, tomatoes, grilled zucchini, walnuts. Drizzle the dressing. Adjust salt and pepper to taste and enjoy!
Notes
FAQ
Can I substitute the orzo for another type of pasta? Yes, you can substitute orzo with other small pasta like farfalle or penne. However, the protein content may vary. Can I use a different type of lentils? Yes, you can use green or brown lentils instead of beluga lentils. Just make sure they are cooked properly. Is this salad suitable for meal prep? Absolutely! This salad can be prepared ahead of time and stored in the fridge for up to 3 days. Can I add other vegetables to this salad? Yes, feel free to add other vegetables of your choice. Just remember to adjust the dressing accordingly. Can I use store-bought pesto instead of making my own? Yes, you can use store-bought pesto. However, making your own ensures you control the ingredients and their quality.Video
Per Serving/Portion
Straight from your kitchens.
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The salad was delicious with so many interesting, colorful, and tasty ingredients. Loved all the protein, vitamins, and fiber. The “dressing” however was not a success – there wasn’t enough volume to purée into anything resembling a dressing… so I attempted to correct that by adding 1/2 the avocado to my blender- still not a dressing. So I added EVOO and more lemon juice-still disappointing so I abandoned the recipe dressing and just mixed up a quick olive oil and vinegar. Missed opportunity!
Ah thank you so much for the lovely feedback on the salad, I’m really glad you enjoyed all the beautiful fresh ingredients and nutrients in there!
And I really appreciate you sharing your experience with the dressing. I’ve gone ahead and updated the recipe to mention using a small blender. I usually use a Nutribullet or the small attachment on my Vitamix for sauces like this. If that’s not available to you, making a slightly bigger batch can really help with blending and getting that creamy texture.
Thanks again for taking the time to share, it means a lot and helps us keep improving the recipes 💛
I made this salad today that turned out delicious, although I did have an issue with the dressing. The Vitamix didn’t blend it thoroughly enough because there were too few ingredients. Nonetheless, my husband and I enjoyed it.
Hi Aubreye, I’m so glad you enjoyed the recipe! If you’re making a lot of small sauces, I recommend getting a small vitamix attachment, or you can always double the batch to get the blades going 🙂