Introduction

This High-Protein Orzo Pesto Salad is a vibrant and satisfying dish packed with nutritious ingredients like lentils, avocado, and fresh basil. It’s perfect as a light lunch or a hearty side, combining bright flavors and a variety of textures in every bite.

High-Protein Orzo Pesto Salad Recipe - Recipe Image

Ingredients

1 zucchini, sliced into pieces about 0.5 inch (1.5 cm) thick
4 cups baby spinach
1.5 cups orzo, cooked
2 cups beluga lentils, cooked
1 avocado, diced
200 g cherry tomatoes, halved
4 walnuts, chopped
Salt and pepper to taste
1/2 cup fresh basil
1 tbsp olive oil
2 tbsp lemon juice
1 garlic clove
1/8 cup walnuts (for the pesto)

Instructions

Step 1: Heat a teaspoon of olive oil in a pan over medium heat. Add the zucchini slices and grill each side for 2 to 3 minutes until evenly cooked and slightly browned.
Step 2: Prepare the walnut pesto dressing by blending together the fresh basil, olive oil, lemon juice, garlic clove, and 1/8 cup walnuts in a small blender until smooth.
Step 3: In a large serving bowl, combine the baby spinach, cooked orzo, beluga lentils, diced avocado, halved cherry tomatoes, grilled zucchini, and chopped walnuts.
Step 4: Drizzle the walnut pesto dressing over the salad, season with salt and pepper to taste, toss gently, and serve immediately.

Tips & Variations

For extra protein, add grilled chicken or feta cheese to the salad.
If you don’t have beluga lentils, black beans or green lentils make a great substitute.
Toast the walnuts before adding them to intensify their flavor.
Use lemon zest along with lemon juice for a brighter, more vibrant dressing.

Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate until ready to serve to prevent the salad from becoming soggy. Reheat the grilled zucchini gently if desired, but this salad is best enjoyed chilled or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this salad vegan?

Yes, this salad is naturally vegan as it contains no animal products.

How do I cook orzo properly for this salad?

Cook orzo in boiling salted water for 7-9 minutes until al dente, then drain and rinse briefly with cold water to stop the cooking process.

High-Protein Orzo Pesto Salad Recipe

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★★★★★

4.8 from 57 reviews

This High-Protein Orzo Pesto Salad is a vibrant, nutrient-packed dish combining tender grilled zucchini, protein-rich beluga lentils, and creamy avocado with a fresh homemade walnut pesto dressing. Light yet satisfying, it makes a perfect lunch or side salad that’s bursting with flavors and textures.

Author: Maya
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Yield: 4 servings 1x
Category: Salad
Method: Stovetop
Cuisine: Mediterranean
Diet: Vegetarian

Ingredients

Scale

Vegetables & Grains

1 zucchini, sliced into 0.5 inch (1.5 cm) thick pieces
4 cups baby spinach
1.5 cups orzo, cooked
200 g cherry tomatoes, halved
1 avocado, diced
2 cups beluga lentils, cooked

Walnut Pesto Dressing

1/2 cup fresh basil leaves
1 tbsp olive oil
2 tbsp lemon juice
1 garlic clove
1/8 cup walnuts (plus 4 walnuts chopped, for salad garnish)

Other

Salt and pepper, to taste
1 tsp olive oil (for grilling zucchini)

Instructions

Grill the zucchini: Heat a pan over medium heat and add 1 tsp olive oil. Place the zucchini slices in the pan and grill each side for 2 to 3 minutes until they are tender and have a nice grilled color.
Prepare the walnut pesto dressing: In a small blender, combine fresh basil, olive oil, lemon juice, garlic clove, and walnuts. Blend until smooth and creamy to create a flavorful walnut pesto dressing.
Assemble the salad: In a large serving bowl, mix together the baby spinach, cooked orzo, cooked beluga lentils, diced avocado, halved cherry tomatoes, grilled zucchini slices, and chopped walnuts. Drizzle the walnut pesto dressing over the salad.
Season and serve: Toss gently to combine all ingredients and evenly coat them with the dressing. Adjust salt and pepper to your taste. Serve immediately and enjoy this fresh, high-protein salad.

Notes

Cook the orzo and beluga lentils ahead of time and store them in the refrigerator to speed up meal prep.
For a nut-free option, substitute walnuts in the pesto with pumpkin seeds or sunflower seeds.
Add a sprinkle of feta or goat cheese for extra creaminess if dairy is acceptable.
Leftover salad can be stored in an airtight container in the fridge for up to 2 days, but avocado may brown over time.
To make this salad vegan, ensure the pesto contains only plant-based ingredients as listed.

Keywords: high-protein salad, orzo salad, pesto salad, vegetarian, healthy lunch, grilled zucchini, beluga lentils, walnut pesto