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SPRING PEAS and LEMON ORZO SALAD
16

SPRING PEAS and LEMON ORZO SALAD

NUTRITION
HEALTHY RECIPES
Feb 28, 2025

SPRING PEAS AND LEMON ORZO SALAD

Spring Peas and Lemon Orzo Salad is a light, refreshing dish that brings together the fresh flavours of spring in every bite. The delicate texture of orzo pairs beautifully with sweet green peas, while zesty lemon and a drizzle of olive oil provide a bright, citrusy lift. Add salt and pepper for taste. This simple yet elegant salad is perfect as a side dish, appetizer or even a light lunch. It can be served warm, at room temperature or chilled, making it a versatile choice for any occasion. This salad is packed with fibre, vitamins and healthy fats. This dish is very nutritious and delicious. Whether you’re preparing it for a picnic, family gathering or a weekday meal, it’s a quick and satisfying option that highlights seasonal ingredients. Add your favourite herbs and cheese protein for a custom twist on this vibrant dish.

RECIPE CATEGORY

Salad, Side, Appetiser

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Boil, No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Spring, Summer, Picnic, Potluck, Family Dinner, Easter, Light Lunch

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, Quick and Easy, Healthy, High Fibre

DISH TYPE

Salad, Pasta

INGREDIENTS

There are the following ingredients for Spring Peas and Lemon Orzo Salad:

  • 50g cooked orzo
  • 30g green peas (fresh or frozen)
  • ½ tsp lemon zest
  • ½ tsp olive oil
  • Salt and black pepper to taste
  • Fresh mint, crumbled feta, shaved Parmesan, or toasted pine nuts (Optional topping)

FULL NUTRITIONAL INFORMATION

  • Calories: 120
  • Protein: 4g
  • Carbohydrates: 20g
  • Fibre: 3g
  • Fat: 3g
  • Sodium: 5mg

PREPARATION

These steps are followed for the preparation of Spring Peas and Lemon Orzo Salad:

  • Cook the orzo: Bring a pot of salted water to a boil. Add the orzo and cook according to the package instructions until al dente, usually about 8-10 minutes. Drain and rinse under cold water to stop the cooking process.
  • Prepare the peas: If using fresh peas, blanch them in boiling water for 2 minutes, then drain and rinse with cold water. If using frozen peas, let them thaw at room temperature or rinse them under warm water.
  • Mix The Ingredients: In a mixing bowl, combine the cooked orzo, peas, lemon zest and olive oil. Toss well to ensure the flavours are evenly distributed.
  • Season and taste: Add salt and black pepper to taste. If desired, mix in any optional toppings like fresh mint, crumbled feta or toasted pine nuts for extra texture and flavour.
  • Serve and enjoy: The salad can be served immediately at room temperature or chilled for 15-30 minutes for a more refreshing taste.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some tips for Spring Peas and Lemon Orzo Salad:

  • Use fresh peas when possible: Fresh peas have a naturally sweet and crisp taste, making the salad even more flavourful.
  • Don’t overcook the orzo: Cooking it al dente keeps the salad light and prevents it from becoming mushy when mixed with the other ingredients.
  • Chill before serving: Letting the salad sit in the fridge for a short time enhances the flavours and gives it a refreshing quality.
  • Boost the flavour: A squeeze of fresh lemon juice or a pinch of red pepper flakes can elevate the dish with extra brightness or spice.
  • Make it a meal: Add grilled chicken, shrimp or chickpeas to turn this salad into a more filling main course.

VARIATIONS

  • Make it dairy-free: Skip the cheese or use a dairy-free alternative like nutritional yeast for a savoury touch.
  • Add crunch: Toasted almonds, sunflower seeds, or crushed pistachios can bring a nutty, crunchy contrast.
  • Make it herby: Toss in finely chopped basil, parsley or dill for an extra layer of freshness.
  • Go Mediterranean: Add cherry tomatoes, olives and crumbled feta for a Mediterranean twist.
  • Protein boost: Mix in grilled salmon, tofu or hard-boiled eggs to add extra protein.

PREPPING AND STORAGE

  • Refrigeration: Store in an airtight container in the fridge for up to 2 days. Give it a quick toss before serving, as the flavours may settle.
  • Freezing: Not recommended, as the texture of orzo and peas may become mushy upon thawing.
  • Make-ahead tip: Cook the orzo and peas in advance and store them separately. Combine with fresh ingredients just before serving for the best texture.

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