Easy and Healthy Orzo Quinoa Salad

This easy and healthy orzo quinoa salad recipe is bound to become your favourite must-have on your table. It’s not only super wholesome, but also a flavor explosion that will delight your taste buds.

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The easy summer salad I’m sharing is just what you need to elevate your meals. You’ll prepare a bowl of goodness with fresh ingredients that are perfect for a healthy and balanced diet. Whether it’s for a summer picnic or a lunch break at the office, I absolutely love the practicality of this recipe.

What makes this easy and healthy orzo and quinoa salad so special is its creamy green dressing. The seasonal ingredients in this pesto give a modern twist to the traditional recipe. Unlike the classic sauce, which includes basil, pine nuts, Parmesan, garlic and olive oil, this delicious variation is richer and less oily thanks to ricotta. On the other hand, asparagus incorporates a gently sweet flavor compared to the stronger notes of basil. Its thick and smooth texture makes this pesto an excellent alternative for seasoning the orzo and quinoa salad.

This recipe holds a special place in my heart and brings back many childhood memories. In fact, while I was cooking, it transported me back to Italy and its hot summer days. In my country, rice or pasta salad is the ultimate fresh dish to beat the heat. Italian families often prepare large bowls of it to take to the beach and have enough for the following days, so they don’t need to turn on the stove. The recipe I’m proposing has  a more refined taste, but it remains a very easy meal that will satisfy both adults and children. In this case as well, the list of ingredients is minimal and they are all at hand. Additionally, replacing rice and pasta with grains, such as quinoa and orzo, is a good idea to increase the daily intake of protein,  achieve higher fiber levels, and lower the glycemic index.

Ingredients for orzo and quinoa salad

• Orzo: this small, oval-shaped grain has a neutral flavor, which makes it very versatile. Orzo blends perfectly with ricotta-asparagus pesto and adds a pleasant, chewy texture. In salads, it enhances the taste of the other ingredients. For this easy and healthy orzo and quinoa salad, I use regular orzo, but there’s no doubt that whole-wheat variety would also yield excellent results.

• Quinoa: the fluffy and light texture of this seed pairs well with the larger and tender shape of orzo. Cooked quinoa is delicate with a slightly crunchy outer layer, making it ideal for cold salads. Additionally, this grain is an excellent source of plant-based protein and is suitable for a gluten-free diet.

• Asparagus: we will use every part of this vegetable, both stems and heads. The stalks add a vibrant green color and a sweet taste to the pesto. On the other hand, the roasted tips, when placed on top of the finished dish, include that missing crispy touch. Furthermore, asparagus offers multiple health benefits, such as aiding digestion and providing antioxidants that help reduce inflammation.

• Ricotta: as often happens in my recipes, there is an ingredient that connects to my roots. This Italian cheese has a soft, velvety consistency and, when blended with vegetables like fibrous and earthy asparagus, is perfect for sauces and dips. Ricotta helps hold the pesto together, facilitating its adherence to orzo and quinoa.

• White beans: if there is one thing that defines this orzo and quinoa salad, it is undoubtedly its creaminess. For this, white beans provide a firm and hearty texture that is pleasing to the palate. The mild flavor of these legume also boost the other elements, especially the pesto and the cherry tomatoes. In addition, the great protein source delivered by  white beans, makes the dish more filling and satisfying. This turns the meal into either a main course or a substantial side dish.

• Almonds: their nutty flavor complements the sweetness of ricotta and the earthiness of asparagus, when blended into a creamy pesto. I use whole raw almonds, but you can easily use sliced, chopped, or ground ones. Any form will add a greasy note to the dipping. Additionally, they are a natural nutritional boost, thanks to their healthy fats and vitamins, which complete the overall nutritional profile of the ricotta and asparagus pesto.

• Parmesan: the robust and salty flavor is what we need to accentuate the savory depth of the pesto. You want to achieve a harmonious sauce and Parmesan introduces the right tangy note to balance all the other flavors. It is also rich in umami, the taste that adds depth to the dish. Additionally,  I strive to incorporate a connection to tradition in my recipes. In this regard, Parmesan is the authentic element we are seeking.

• Chives: with their onion flavor, chives adds a fresh and subtle touch to the quinoa and orzo salad. In addition, they bring a delightful crunch that contrasts nicely with the other textures, making the dish more gratifying. When used as a garnish, chives provide a pop color,  enhancing the meal’s overall appeal and making it more appetizing.

• Cherry tomatoes: they are the ultimate summer ingredient, and with their juicy and refreshing taste, they  perfectly contrast with richer elements like cheese and pesto. Aesthetically, cherry tomatoes add a bright color, which create an interesting contrast and makes the salad more visually appealing.

• Garlic: it has a pungent and distinctive flavor, which complements the milder ricotta and sweeter tomatoes. The delightful aroma of garlic creates an inviting sensory experience. Additionally, we can’t ignore its nutritional value: garlic is a booster for the immune system and has anti-inflammatory properties.

Find the complete recipe with measurements below.

How to prepare the orzo and quinoa salad

Clean the asparagus by cutting off the bottom end of the stalk . Slice the stalks into thick rounds, while leaving the tips whole.

Heat 1/2 tbsp (7.5 ml)  of olive oil in a saucepan and when hot, add the finely chopped glove of garlic . Sauté it being careful not to burn it.

Add the asparagus (not the tips)  to the saucepan and cook them over medium heat. Add a pinch of salt.  Cook for about 15 minutes and gradually add water to prevent them from sticking to the pan.

Transfer the asparagus stalks to a large bowl suitable for a immersion blender. Add ricotta, parmesan cheese, almonds,  1 tsp of olive oil, salt and pepper then blend until smooth and creamy.

In a separate pan, heat 1/2 tbsp of olive oil and cook the asparagus tips. Add a pinch of salt and roast them.

Wash and cut the cherry tomatoes into small pieces.  Add them to drained beans. Then season with chopped chives, along with 1/2 tablespoon of oil.

Meanwhile, bring the salted water to boil and when ready add orzo. Let it cook according to the specified cooking time.

Now you are ready to assemble the dish by putting together all the ingredients: mix orzo and ricotta pesto together, then add white beans and seasoned cherry tomatoes. Taste and adjust with salt and pepper.

My tips for this easy salad recipe

• Grains like orzo often require a soaking phase that can last up to an entire night. Therefore, I recommend checking the cooking instructions on the package and taking this into consideration before preparing this easy and healthy orzo and quinoa salad.

• Some drops of lemon juice added to the pesto mixture can help give the dish an even fresher taste.

• This is a cold salad, so you should let the grains cool before incorporating them into the pesto and the test of the ingredients. It will enhance the taste, making the full experience more pleasant. Otherwise, you assemble your salad while the orzo and quinoa are still hot, and then let the dish cool before serving.

• It is very important to remember to season all the ingredients throughout the steps so that you achieve a balanced overall flavor.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!