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I make this vegan orzo salad with spinach, chickpeas, mushrooms, and sundried tomatoes for an easy and delicious meal that comes together in just 20 minutes. The orzo stays tender and the vegetables soften slightly from the steam, without turning mushy or losing their individual flavors. I always keep a container of this salad in the fridge during busy weeks, as it saves me from scrambling for lunch later.
This vegan orzo salad is a staple in our house, since it contains 2 of my favorite things: pasta and Mediterranean flavors. I love the way Mediterranean meals have the ability to taste hearty and fresh at the same time. And if you know me, you know I cannot resist a pasta salad. I love alternating between this one and a Hawaiian macaroni salad for summer meal prep. Try this orzo pasta salad this week, and let me know if it becomes a permanent fixture at your dinner table.
II started making this vegan orzo salad when I needed something reliable and quick with all the flavors I knew my family would enjoy. This was meant for those nights that were packed with late sports practices and school meetings. With 3 boys, my schedule changes constantly, and sometimes the last thing I need to be worrying about is what to make for dinner. I wanted something similar to a vegan farro salad, but with a bit more sustenance. Now I make this meal even on not-so-busy days, which gives me more time to spend with my family.
One thing I really appreciate about this vegan orzo salad is how flexible it is once the base is made. The orzo gives it enough substance to work as a full meal, while the chickpeas and vegetables keep everything balanced and filling. I add sun-dried tomatoes for a concentrated sweetness with a slight tang that spreads throughout the salad, and does not make the filling watery, the way fresh tomatoes would. As a health coach, I love that this dish gives the veggies a chance to shine, and as a mom, I love that it tastes just as good cold. This makes my meal prepping a lot easier.
The steaming trick is honestly one of my favorite parts of this recipe. Instead of cooking the vegetables separately, I place them into the pasta strainer and pour over the hot orzo and water as soon as it is done cooking. This softens everything in one efficient step. I prefer using this method for the vegetables, as there is less chance of overcooking anything. The spinach wilts just enough while the mushrooms lose their raw texture without becoming soggy. I also rinse the pasta (do not come for me), to keep the salad from becoming sticky and starchy after it has been chilled. After rinsing, all I need to do is mix through the remaining ingredients and serve! And that’s all there is to it.
My kids, like so many others, are not naturally enthusiastic about mushrooms, which is why this salad is a huge deal in our house. The first few times I made this, I kept mushrooms aside so that my boys would not complain. But one chaotic night, I threw this salad together and, in my frazzled state, added the mushrooms in. Seeing how exhausted I was, my boys took one for the team and did not tell me about my kitchen faux pas. The funny thing is, they actually liked the mushrooms in this recipe. A win is a win. If you are encouraging your kids to try mushrooms, see if this recipe works for you.
🥘 Ingredients
For this vegan orzo salad, I use simple Mediterranean-inspired ingredients that add plenty of texture and savory flavor. This is what I use:
Orzo: This gives the salad a tender, chewy base that absorbs the herbs and dressing really well.
Vegetables: I use fresh spinach, mushrooms, and sun-dried tomatoes for a variety of flavors and colors.
Chickpeas: These add protein and make the salad more filling.
Fresh basil: I add this to give the salad a fresh peppery flavor.
Olive oil: This coats the pasta lightly and carries the seasoning evenly throughout the salad.
Seasoning: I use a mix of garlic powder, lemon pepper, and dried thyme to add savory notes to my salad.
Vegan feta: I add this to the salad for salty and creamy bites throughout the dish.
🔪 How To Make
I make this salad in one pot and a strainer, which keeps the process quick and cleanup easy. This is how I do it:
Prepare vegetables and cook orzo: I start by placing the vegetables into the bottom of a large pasta strainer. Then I boil the orzo according to the package instructions.
Steam vegetables: Once the orzo is cooked, I carefully pour the pasta and hot water over the vegetables in the strainer. Then I cover it with a pot lid, and let everything steam for 3-5 minutes.
Rinse mixture: I rinse the orzo and vegetables lightly with warm water, and allow everything to drain thoroughly.
Add remaining ingredients: Then I transfer the mixture into a large bowl, and add the chickpeas, olive oil, basil seasonings, and vegan feta. I toss everything together until well combined, and serve either slightly warm or chilled.
My #1 Secret Tip for this vegan orzo salad recipe is to cook the orzo to a true al dente and remove it from the heat before it softens any further. Orzo is much smaller than standard pasta shapes, which means it can overcook quickly. I start testing pieces 2 minutes before the package says it should be done.
Other Tips To Keep In Mind:
- Pack the herbs: When measuring spinach and basil, I pack them firmly into the measuring cup. A loosely filled will give you far less than what I used, and the herb flavor will be very muted.
- Soak stubborn tomatoes: If you buy dry-packed sundried tomatoes, I recommend soaking them in hot water for 5-10 minutes before adding them. This allows them to soften into the salad rather than sitting on top like leathery pieces.
- Cook in broth: I use vegetable broth instead of plain water when cooking my orzo. This adds another layer of savory flavor to my meal.
- Steam time matters: When I pour the hot orzo water over the vegetables, I cover it with a lid, and leave it for no longer than 3-5 minutes. Any more time causes the spinach to collapse while the mushrooms become soft and watery.
📖 Variations
I change up this vegan orzo salad regularly, depending on the season, and what vegetables I already have at home. These are 3 of my favorite variations:
Greek-inspired: I add 1/2 cup chopped cucumbers, 1/4 cup kalamata olives, and a little extra lemon pepper for a brighter Mediterranean flavor. I love making this version for summer outdoor gatherings.
Roasted vegetable: I mix in 1 cup roasted zucchini or roasted bell peppers for a softer texture and slightly sweeter flavor. I load up this version with vegetables if I want to use it as a wrap filling for a quick lunch.
Extra protein: For a more filling meal, I add 1/2 cup of lentils or crispy baked tofu. The additional protein turns this salad into a complete meal instead of a side dish. I make this version for packed lunches.
🍽 Serving Suggestions
In my opinion, this salad tastes great after it has had some time to chill, and the flavors have melded, which is why I always recommend it to my friends when they need ideas for a cookout. Serve this pasta with a side of vegan Italian dressing, a few slices of mushroom flatbread, and a kale salad with lemon dressing. This is the perfect spread for a summer lunch. The flavors are fresh, while the food is light.
Last week was chaotic, and this orzo salad really took the stress out of dinner. But with 3 growing boys, I knew I needed to add something extra to make it more nutritious. I served it with some crispy air fryer tempeh and a few slices of gluten free focaccia. Next time, I am planning on replacing the mushrooms with some vegan mushroom bacon for a crispy difference.
🧊 Storing And ♨️ Reheating
Refrigeration: I store leftovers in an airtight container in the refrigerator for up to 5 days. The flavor becomes slightly stronger as the herbs and dressing sit together.
Freezing: I do not recommend freezing this salad as the vegetables and pasta lose their texture once thawed.
Reheating: To serve warm, I heat the salad gently in a skillet with a splash of broth or olive oil.
❓Recipe FAQs
I swap the olive oil drizzle for 2-3 tablespoons of warm vegetable broth. It coats the ingredients lightly and keeps everything from tasting dry. It will, however, feel slightly less luxurious when eaten. To compensate, I increase the garlic powder and lemon pepper slightly to ensure the seasoning comes through more clearly.
Orzo continues absorbing moisture as it sits, especially overnight. If my salad looks a little dry the next day, I stir in a small drizzle of olive oil or a squeeze of lemon juice before serving. Sometimes I add an extra spoonful of vegan feta to refresh the flavor.
I like using vegetables that hold their shape and texture after chilling. Cucumbers, roasted or raw bell pepper, olives, kales, and artichoke hearts work really well. If you want to use softer vegetables like tomatoes, I recommend adding them right before serving.
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📋 Recipe Card
Vegan Orzo Salad
I make this vegan orzo salad with spinach, chickpeas, mushrooms, and sundried tomatoes for an easy and delicious meal that comes together in just 20 minutes. The orzo stays tender and the vegetables soften slightly from the steam, without turning mushy or losing their individual flavors. I always keep a container of this salad in the fridge during busy weeks, as it saves me from scrambling for lunch later.
Servings: 12
Calories: 215kcal
- My #1 Secret Tip for this vegan orzo salad recipe is to cook the orzo to a true al dente and remove it from the heat before it softens any further. Orzo is much smaller than standard pasta shapes, which means it can overcook quickly. I start testing pieces 2 minutes before the package says it should be done.
- Pack the herbs: When measuring spinach and basil, I pack them firmly into the measuring cup. A loosely filled will give you far less than what I used, and the herb flavor will be very muted.
- Soak stubborn tomatoes: If you buy dry-packed sundried tomatoes, I recommend soaking them in hot water for 5-10 minutes before adding them. This allows them to soften into the salad rather than sitting on top like leathery pieces.
- Cook in broth: I use vegetable broth instead of plain water when cooking my orzo. This adds another layer of savory flavor to my meal.
- Steam time matters: When I pour the hot orzo water over the vegetables, I cover it with a lid, and leave it for no longer than 3-5 minutes. Any more time causes the spinach to collapse while the mushrooms become soft and watery.
Calories: 215kcal | Carbohydrates: 37g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 51mg | Potassium: 319mg | Fiber: 4g | Sugar: 4g