Mint & Pea Orzo Salad

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ELIZABETH

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orzo salad recipe with mint and peas in white bowl

I’m obsessed with this 5-Ingredient Mint & Pea Orzo Salad!

It’s the perfect simple yet flavorful pasta salad for spring and summer.

Not only is this orzo salad packed with flavor from the mint, lemon, and peas, but it’s also loaded with nutrients that will keep you feeling energized and satisfied.

Tip: If you’re looking for a heartier orzo recipe, check out my 1-Pot Orzo with Chicken Sausage recipe.

For this Mint & Pea Orzo Salad, if I have fresh basil on hand I add some of it along with the fresh mint because mint and basil pair wonderfully together. If you don’t have any basil, then this is just as good with mint as the star of the recipe.

And yes, mint & basil count as greens, so eat up!

orzo salad recipe with mint and peas

Ingredients

  • Orzo: Orzo is a type of pasta similar in shape to rice, but slightly larger. It’s made from durum wheat, which is high in protein and fiber. I like to buy the DeCecco brand pasta from Italy (not sponsored) because the higher-quality wheat seems easier to digest; I’ve tested my blood glucose after eating it and there is less of a spike. You can find it at most grocery stores. Use any pasta you like.
  • Frozen peas: Peas are a fantastic source of plant-based protein and are packed with vitamins and minerals like vitamin C, vitamin K, and folate. Frozen peas are super affordable and taste great; I like the petite peas but any peas work. The key to using them is not to overcook them into mush. Frozen peas are already cooked and simply need a slight defrost at the pasta’s end of cooking time. You can of course use fresh peas, too. Let them cook for 5 minutes with the pasta.
  • Fresh lemon juice: Lemons are loaded with vitamin C and antioxidants, and add wonderful flavor to any orzo salad.
  • Extra virgin olive oil: Olive oil is a heart-healthy fat that’s rich in monounsaturated fatty acids. The good fats in olive oil help you absorb some of the nutrients in the mint, lemon, and peas. Good fats also help keep you full.
  • Chopped fresh mint: Fresh mint adds a burst of flavor and is a natural digestive aid. Go big on the mint!
  • (Optional): Chopped fresh basil: If I happen to have some I always add a handful of freshly chopped basil—mint and basil are wonderful together. This dish is good with or without the basil.
  • Sea salt: salt brings it all together and enhances the flavor of every other ingredient; I use the Real Salt brand (not sponsored) because it’s full of trace minerals and doesn’t contain any anti-caking agents

Savings on Ingredients

orzo salad recipe with mint and peas in white bowl

How to Make Orzo Salad with Mint & Peas

Orzo pasta cooks quickly and expands when it cooks. This recipe uses 1 cup of dry orzo, which along with the rest of the ingredients here makes about 4 cups of food. It’s great for 2 larger servings or 4 side servings. Scale up if needed.

See the printable recipe card below if needed for detailed instructions.

  1. Bring 4 cups of water to a boil in a medium pot. Add 1 tablespoon of salt and the dry orzo. Cook for 6-7 minutes until al dente, or 1 minute less than the package instructions.
  2. In the last minute of cooking, add the frozen petite peas to the boiling water to defrost them. Drain the pasta and peas in a colander and rinse them with cool water to stop the cooking process.
  3. Add the orzo and peas to a large bowl. Dress with 3 tablespoons of lemon juice, 2 tablespoons of extra virgin olive oil, and a big pinch of sea salt. Toss until everything is evenly coated.
  4. Add 1/2 cup of chopped fresh mint (and basil, if using) to the bowl and toss again. Taste and season with more salt if needed.
  5. Your orzo salad is ready to eat as soon as you make it since you’ve rinsed the pasta to cool it down. Serve chilled or at room temperature.

Storage

This Mint & Pea Orzo Salad is best served chilled or at room temperature.

It will keep in a covered container in the refrigerator for up to 3 days.

It’s also a great dish to make ahead of time for a quick and easy lunch or dinner. I like to pack it in lunch containers with fruit and chicken or salmon for a quick and healthy meal.

orzo salad in lunch container with chicken, apples and black berries
Print
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orzo salad recipe with mint and peas

Mint & Pea Orzo Salad

  • Author: Elizabeth Rider
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: Serves 2-4 1x
  • Category: Lunch, Pasta Salad
  • Method: Boil, Chop, Stir
  • Cuisine: American

Description

This Mint & Pea Orzo Salad recipe is a refreshing and nutritious dish perfect for spring and summer. Packed with plant-based protein, fiber, and heart-healthy fats, it’s a delicious way to fuel your body and satisfy your taste buds. This recipe makes 2 large servings or 4 side services, scale up if needed.


Ingredients

Units Scale
  • 1 cup dry orzo
  • 2 cups frozen petite peas
  • 3 tbsp lemon juice (from 1 large lemon)
  • 2 tbsp extra virgin olive oil
  • 1/3 cup chopped fresh mint
  • optional: 1/4 cup chopped fresh basil
  • Sea salt

Instructions

  1. Bring 4 cups of water to a boil in a medium pot. Add 1 tbsp of salt and the dry orzo. Cook for 6-7 minutes until al dente, or 1 minute less than the package instructions.
  2. In the last minute of cooking, add the frozen petite peas to the boiling water to defrost them. Drain the pasta and peas in a colander and rinse them with cool water to stop the cooking process.
  3. Add the orzo and peas to a large bowl. Dress with 3 tbsp of lemon juice, 2 tbsp of extra virgin olive oil, and a pinch of sea salt. Toss until everything is evenly coated.
  4. Add 1/2 cup of chopped fresh mint (and basil, if using) to the bowl and toss again. Taste and season with more salt if needed.
  5. It’s ready to eat as soon as you make it since you’ve rinsed the pasta to cool it down. Serve chilled or at room temperature. Enjoy!

Keeps in the fridge, covered, for up to 3 days.


Keywords: orzo salad

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  1. City Bethlehem ,Pa says:

    I am differently going to make this my husband has to be on a High Fiber diet. And l need to make fiber.recipes.

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