Lemon Orzo Pasta Salad

When I am cooking, I am always looking for quick and easy recipes that pack a nutritional punch. I love this recipe because it includes so many veggies and is super quick and easy to prepare. Try this colorful and nutrient-dense pasta salad for your next meal prep!

Why is it important to have a colorful plate?

A colorful plate is not only visually appealing, but also a simple way to ensure that you are getting a variety of nutrients that support overall health. Different colors are indicative of different nutrients that naturally occur within that food and offer various health benefits. One example from this recipe is the red tomatoes, which contain antioxidants that support heart health. Another example could be the orange and/or yellow bell pepper that contains high levels of beta-carotene, a precursor to vitamin A, which is well-known for supporting vision, immune function, and healthy skin. 

Ingredients:

• 1 cup uncooked orzo pasta

• 1 large lemon

• ¼ cup extra virgin olive oil

• 1 cup of fresh basil, chopped

• 2 large tomatoes, diced (or cherry/grape tomatoes cut in half)

• ½ of an English cucumber sliced

• 1 yellow or orange bell pepper, diced

• Salt and pepper to taste

Instructions:

Cook the Orzo Pasta

1. Cook orzo according to package directions in salted water.

2. Save ½ cup of pasta water

3. Drain Orzo and set aside

Make the Dressing

1. While orzo cooks, use a microplane to zest the lemon. Place the zest into a large mixing bowl.

2. Cut the zested lemon in half and squeeze the lemon juice into your mixing bowl. Be careful not to let any lemon seeds fall into the bowl.

3. Add the olive oil, salt, and pepper to the mixing bowl and whisk to combine. 

Assemble the Pasta Salad

1. Add the pasta water you had saved to your lemon juice mixture and whisk to combine. .The sauce may look a bit water, but the orzo will soak up the liquid!

2. Add the cooked, drained orzo to the lemon juice mixture and stir to combine.

3. Add in basil, diced tomatoes, sliced cucumber, and diced bell pepper, and stir to combine.

4. Serve immediately or transfer to an airtight container and place in the fridge until ready to serve. 

Written by: Gabriella Ernst, Dietetic Intern

Gabriella Ernst is a dietetic intern at Baylor University Medical Center and a master’s student at Texas Tech University. She is especially passionate about sports nutrition and the role of nutrition in preventative care, striving to help others fuel their bodies for both performance and long-term health. Outside of her professional and academic pursuits, Gabriella enjoys running, reading, exploring new restaurants, and spending quality time with friends and family.