Mediterranean Orzo Salad with Chickpeas and Tahini Dressing
This Mediterranean Orzo Salad is fresh, vibrant, and full of texture. Roasted spiced carrots add warmth and depth, while crisp cucumbers, and arugula, keep things light and refreshing. Tossed in a creamy pomegranate-tahini dressing, it’s a perfect balance of savory, tangy, and just a little earthy. Ideal for lunches, potlucks, or a flavorful side dish, this salad is easy to prepare and can be made gluten-free or dairy-free.
Servings: 4 people
Calories: 436kcal
Equipment
Ingredients
Salad
- 1 cup orzo or gluten-free orzo
- 1 15 ounce can chickpeas drained and rinsed
- 5 medium carrots peeled and sliced into thin coins or half-moons
- 1 ½ tablespoons extra virgin olive oil
- ½ teaspoon ground cumin
- ¼ teaspoon cinnamon optional
- ¼ teaspoon ground coriander optional
- ¼ teaspoon smoked paprika
- salt and pepper to taste
- ½ cup pomegranate seeds
- 1 cup arugula
- 1 green onion
- 4 Persian cucumbers thinly sliced
- ¼ cup pistachios roasted and chopped
- ¼ cup fresh mint leaves chopped
- 2 tablespoons fresh parsley chopped
- ¼ cup feta crumbled, optional
Pomegranate-Tahini Dressing
- 3 tablespoons tahini
- 2 tablespoons pomegranate molasses
- 1 tablespoon lemon juice
- 1 zest from one lemon
- 1 tablespoon olive oil
- 1-2 tablespoons water to thin as needed
- salt and pepper to taste
Instructions
Salad
- Preheat the oven to 425℉. Prepare a baking sheet with parchment paper.
- In a medium bowl, toss the sliced carrots with the olive oil, cumin, smoked paprika, cinnamon, coriander, salt, and pepper.5 medium carrots, 1 ½ tablespoons extra virgin olive oil, ½ teaspoon ground cumin, ¼ teaspoon cinnamon, ¼ teaspoon ground coriander, ¼ teaspoon smoked paprika, salt and pepper
- Spread the carrots out on the baking sheet. Roast for 20-25 minutes, flipping halfway through, until golden and slightly caramelized. Let cool.
- Cook the orzo according to the package instructions. Rinse under cold water and set aside.1 cup orzo
- In a large bowl, combine the orzo, chickpeas, roasted carrots, pomemgranate seeds, herbs, pistachios, cucumber, green onion, arugula, and feta.1 15 ounce can chickpeas, ½ cup pomegranate seeds, 1 cup arugula, 1 green onion, 4 Persian cucumbers, ¼ cup pistachios, ¼ cup fresh mint leaves, 2 tablespoons fresh parsley, ¼ cup feta
Dressing
- In a small bowl, whisk together the tahini, pomegranate molasses, lemon juice, lemon zest, olive oil, salt, and pepper.3 tablespoons tahini, 2 tablespoons pomegranate molasses, 1 tablespoon lemon juice, 1 zest from one lemon, 1 tablespoon olive oil, 1-2 tablespoons water, salt and pepper to taste
- Add 1-2 tablespoons of water until the dressing thins out enough to become a pourable consistency.
- Drizzle the salad with the dressing and toss gently to combine. Enjoy chilled or at room temperature. Garnish with extra mint, pomegranate or parsley.
Notes
Make-Ahead Friendly: Roast the carrots and mix the dressing up to 2 days ahead.
Storage: Keeps well in the fridge for 2–3 days in an airtight container.
Substitutions: Swap mint for basil or cilantro, use almonds or pumpkin seeds if you don’t have pistachios.
Nutrition
Calories: 436kcal | Carbohydrates: 52g | Protein: 12g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Cholesterol: 8mg | Sodium: 173mg | Potassium: 662mg | Fiber: 6g | Sugar: 13g | Vitamin A: 13378IU | Vitamin C: 15mg | Calcium: 139mg | Iron: 2mg
