High-Protein Orzo Salad with Broccoli & Chickpeas

High-Protein Orzo Salad with Broccoli & Chickpeas is a fresh & nutritious salad. This contains whole-wheat orzo, broccoli, chickpeas, tomatoes, olive oil, lemon, capers, and seasoning. This orzo salad contains chickpeas and whole-wheat orzo, making it a good option for a high-protein vegetarian diet. This prepares quickly and is good to prepare for a quick lunch. High-Protein Orzo Salad with Broccoli & Chickpeas contains 13g protein and 8g fiber, good for this high-protein diet. This orzo salad stores nicely, so we would make the salad before we need it. Serve this salad with grilled chicken, lemon herb salmon, garlic shrimp, or whole-grain pita.

STATS:

• Caloric count: 385 kcal
• Duration for prep: 15 minutes
• Duration for Cooking: Twelve minutes
• Total Duration: Twenty-seven minutes
• Cuisine: Mediterranean
• Serving Size: 1 & ½ cups
• Course: Salad
• Diet: High-Protein
• Servings: 6

EQUIPMENT:

• Large pot
• Colander
• Large mixing bowl
• Small whisk or fork
• Citrus zester
• Knife
• Cutting board
• Measuring cups and spoons
• Citrus juicer

INGREDIENTS:

• 1¾ cups whole-wheat orzo
• 3 cups chopped broccoli
• 1 large lemon
• ¼ cup olive oil
• 2 tbsp. parsley
• 2 tbsp. rice vinegar
• 1 large garlic clove
• 1½ tsp. kosher salt
• ¼ tsp. ground black pepper
• 1 can no-salt-added chickpeas
• 1 cup quartered grape tomatoes
• ½ cup scallions, sliced
• ¼ cup capers

INGREDIENT NOTES:

WHOLE-WHEAT ORZO:

• Add the whole-wheat orzo to provide additional fiber, protein, & a light nutty taste while making this salad more filling. It holds up well in the salad and provides a good texture. We have to cook the orzo till it just gets soft so they don’t get mushy.

BROCCOLI:

• Add the fresh broccoli to offer the tender & crisp texture & color in the salad. It should be blanched quickly to maintain the crunch & fresh taste. We have to chop the broccoli into equal pieces to cook it uniformly.

CHICKPEAS:

• Add the chickpeas to provide vegan protein and a creamy texture that makes the salad more satisfying. We have to rinse and drain the chickpeas, then add them to eliminate the excess liquid & to improve the taste.  

LEMON:

• Add the fresh lemon zest and juice to provide the citrus flavor, and it also balances the indulgence of the olive oil. It will also improve the taste of the salad and blend nicely with the other ingredients.  

OLIVE OIL:

• Add the olive oil to provide an indulgent flavor and healthy fats in this salad. Use high-quality olive oil for the best taste and smooth dressing texture. It also helps coat the ingredients evenly and enhances the Mediterranean-inspired flavor.

TOMATOES:

• Add the grape tomatoes to provide natural sweet taste, juiciness, & color in the salad. We have to choose firm tomatoes to maintain the texture & prevent excess moisture. Slice them evenly so they mix properly with other ingredients.

CAPERS:

• Add the capers to provide a salty and tangy flavor, which will complement the lemon dressing nicely. We have to rinse the capers, then add them to reduce the additional salty taste. They should be equally distributed in the salad to provide a balanced taste.

INSTRUCTIONS:

1. Include the salt in big vessel & let it boil.
2. Then add the orzo to it and cook as directed.
3. Add the chopped broccoli in the last 2 minutes in the same pot.
4. Strain the broccoli and wash in cold water till it gets cool properly.
5. Add the lemon juice, rice vinegar, parsley, garlic, lemon zest, olive oil, and seasoning and mix with the whisk.
6. Include the orzo, chickpeas, scallions, broccoli, capers, & tomatoes and combine everything.
7. Savor the salad & include exta seasoning if required, then put the salad in the fridge for twenty to thirty minutes.

SERVING SUGGESTIONS:

MAIN DISHES:

• Grilled Chicken Breast
• Lemon Herb Salmon
• Garlic Shrimp
• Baked Turkey Breast
• Grilled Tofu

SIDE DISHES:

• Roasted Asparagus
• Grilled Zucchini
• Sautéed Spinach
• Roasted Cauliflower
• Steamed Green Beans

BREAD:

• Whole-Grain Pita
• Garlic Bread
• Focaccia
• Sourdough Bread
• Whole-Wheat Dinner Rolls

SOUPS:

• Lentil Soup
• Tomato Basil Soup
• Vegetable Soup
• Chickpea Soup
• Minestrone

BEVERAGES:

• Sparkling Lemon Water
• Unsweetened Iced Tea
• Cucumber Mint Water
• Fresh Lemonade
• Herbal Tea

TIPS:

• Rinse the pasta after cooking to halt the process.
• Put the salad in the fridge so they get more refreshing.
• Include the feta cheese crumbs to add extra protein and make them creamier.

STORAGE INFORMATION:

Cool the salad, then add it to the fridge.

FRIDGE:

• Store the salad for 4 days.

FREEZER:

• Don’t freeze the salad as the vegetables will release the water.

FAQs:

Can I prepare the salad before the requirement?

• Yes, we can make the salad before the requirement; it’s perfect for meal prep.

Will I utilize the real orzo to make this salad?

• Yes, we will easily utilize the real orzo to prepare the salad, as it will add additional protein and fiber.

Will I include extra protein in it?

• Yes, include the shrimp, tofu, or grilled chicken to add extra protein to it.

NUTRITIONAL INFORMATION:

Calories: 385 kcal

Net Carbs: 42 g

Total Carbs: 50 g

Fiber: 8 g

Serving Size: 1½ cups

Protein: 13 g

Total Fat: 16 g

Vitamin A: 0.12 g

Servings: 6

Calcium: 0.11 g

Iron: 0.003 g

Sodium: 0.42 g

Potassium: 0.48 g