This Tabouli Inspired Orzo Salad with Chickpeas is refreshing, filling and full of bright summer flavors! You only need a few ingredients and it comes together quickly, especially if you cook the orzo ahead of time. Enjoy this plant based, vegetarian pasta salad as a healthy lunch or potluck side dish!
This Tabouli Inspired Orzo Salad with Chickpeas is one that I could eat all summer long! It’s made with fresh herbs and veggies, most of which can be found in the garden. I’ve always loved the flavors of tabouli salad, so I decided to take those same flavors and add them to a hearty orzo salad with chickpeas.
Why You’ll Love This Summery Orzo Salad Recipe!
Easy to make – The orzo cooks up really quickly and the rest of the ingredients go in raw, so you can whip up this orzo salad in under 30 minutes!
Perfect for summer – To me, summer is all about making flavorful salads that are packed with fresh herbs and veggies. The parsley really stands out and makes this recipe delicous!
Great for potlucks – This is a recipe that just tastes better after it sits for a while and the flavors have had time to marinate, so it’s perfect for making ahead of time and then bringing to your fourth of july picnic this summer!
Tabouli Inspired Orzo Salad Recipe Ingredients
Orzo – You can use wheat, whole wheat or gluten free orzo for this recipe. You could also use an extra small pasta shape if you can’t find orzo.
Chickpeas – I used two cans of chickpeas. White beans can be substituted if needed.
Tomato – I used extra large cherry tomatoes that I cut into fourths. Any kind of tomato can be used though.
Cucumber – I prefer to use English cucumbers because they have a thin skin and small seeds, but any type of cucumber will work great.
Fresh Herbs – Most traditional tabouli recipes use parsley, mint and green onion so that is what I used as well. I usually prefer flat leaf parsley but in this salad curly goes really well. Feel free to add any additional fresh herbs you like, basil would be great!
Dressing – The dressing is super fresh and simple and made using just extra virgin olive oil, lemon juice, salt and pepper. A simple dressing like this allows all the fresh herbs and veggies to shine.
How To Make Orzo Salad with Chickpeas and Veggies
Heat a large pot of water until boiling and add in your orzo, and a pinch of salt if desired. Cook orzo according to package directions, drain well and then add to a large mixing bowl to let cool for a few minutes. I like to mix a splash of olive oil into the orzo to prevent it from sticking together while it cools
Add in the chickpeas, tomatoes, cucumber, parsley, green onion, mint and garlic.
Next, pour over the oil and lemon juice and mix until salad is completely combined. Season with salt and pepper, to taste, and serve immediately or chill in the refrigerator until ready to enjoy.
Recipe Frequently Asked Questions
Make this recipe gluten free by using gluten free orzo pasta. If you can’t find GF orzo, you can use the smallest type of GF pasta you can find.
This recipe is already vegan.
Can this orzo salad be made ahead of time? Yes, this recipe actually tastes better after it has sat for a couple hours, or overnight. Just make sure to store well, in an air-tight container, in the refrigerator until ready to serve.
Can this recipe be used for meal prep? Yes, this is a great one for meal prep! Just evenly portion the salad into containers and refrigerate until ready to eat.
How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days. Always inspect your leftovers before eating though!
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
This Tabouli Inspired Orzo Salad with Chickpeas is refreshing, filling and full of bright summer flavors! You only need a few ingredients and it comes together quickly, especially if you cook the orzo ahead of time. Enjoy this plant based, vegetarian pasta salad as a healthy lunch or potluck side dish!
Ingredients
1 cup uncooked orzo pasta
2 (15 oz) cans chickpeas, drained and rinsed
9 oz package cherry tomatoes, cut into halves or fourths
1 1/3 cup diced cucumber, I like to use English cucumbers
1/2 cup chopped curly parsley
1/2 cup thinly sliced green onion
1/3 cup chopped mint
1–2 cloves garlic, minced
1/4 cup extra virgin olive oil
1/4 cup fresh lemon juice
Salt and black pepper, to taste
Instructions
Heat a large pot of water until boiling and add in your orzo, and a pinch of salt if desired. Cook orzo according to package directions, drain well and then add to a large mixing bowl to let cool for a few minutes. I like to mix a splash of olive oil into the orzo to prevent it from sticking together while it cools
Add in the chickpeas, tomatoes, cucumber, parsley, green onion, mint and garlic.
Next, pour over the oil and lemon juice and mix until salad is completely combined. Season with salt and pepper, to taste, and serve immediately or chill in the refrigerator until ready to enjoy.
Notes
Feel free to add extra olive oil and lemon juice if you find that the salad needs a little more moisture.
These flavorful Chipotle Black Beans are easy to make and can be used in many different ways. The chipotle peppers give these protein-packed black beans a spicy kick that really takes them to the next level. This freezer-friendly recipe can be enjoyed with rice, tortillas, or salads. Make a big batch today to have on hand all week long.
Beans are a huge part of my diet because they’re packed with protein and go so well in many different recipes. These Chipotle Black Beans are one of my favorite ways to prepare them. The chipotle peppers add a spicy kick and make these beans perfect for tacos, burritos, and so much more!
Why You’ll Love This Flavorful Black Bean Recipe
Easy to make – I use canned black beans for this recipe, so it comes together quickly, and you only need a handful of other ingredients you may already have. If you don’t already have the spices in your pantry, you can buy a packet of chili seasoning and add 3-4 teaspoons of it.
Versatile – These spicy black beans make a great side dish and are great with rice, tortilla chips, tacos, burritos, and salads. They can be enjoyed as a main dish or side.
Freezer friendly – I’m starting to stock up my freezer with healthy, protein-packed foods that can easily be thawed and used in various recipes. These black beans freeze well in bulk and in single-serving portions.
Why Your Body Will Love These Black Beans
Blood Sugar Regulation – Black beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes black beans a healthy choice for people with diabetes who need to control their blood sugar levels more. They also keep you feeling full for a longer period of time since they digest slowly.
Heart Health – Beans contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can greatly reduce the chances of a stroke or heart attack.
Digestive Health – Beans are high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic that feeds the good bacteria in the large intestine and carries out toxins in the system.
Chipotle Black Bean Recipe Ingredients
Black Beans – I use canned black beans for this recipe, but homemade ones can easily be swapped. I don’t like my chipotle black beans to be too liquidy, so I drain off most of the extra liquid from the can before adding the beans into the pot.
Chipotle Peppers – Chipotle peppers are jalapeno peppers that have been dried and smoked. They’re spicy and usually come packed in adobo sauce or dried. I like to use both the chipotle peppers and the adobo sauce for this recipe. I really enjoy the flavor of the La Costena brand (pictured above).
Canned Tomatoes – I like to use fire-roasted canned tomatoes because they add so much extra flavor. For this recipe, I prefer the tomatoes to be chopped into small pieces, so I like to drain out most of the canned tomato liquid and then chop up the tomatoes before adding them in. That step is totally optional, though.
Onion & Garlic – Fresh onion and garlic add lots of flavor to these beans and will make your kitchen smell amazing while cooking them. They create a nice flavor base that all the other ingredients build on.
Jalapeno – I wanted to add some fresh jalapenos into this recipe since chipotle peppers are dried jalapenos. They add extra heat, so you can leave them out if you prefer.
Spices – These black beans are flavored with cumin, paprika, garlic powder, onion powder, and a pinch of cinnamon.
How To Make Spicy Chipotle Black Beans
Heat a large pan over medium heat and add 2 teaspoons olive oil and the diced onions, with a small pinch of salt. Cook onions until softened, 2 minutes. Next, add in the garlic and diced jalapeno and cook for another minute until the garlic is fragrant.
Add in the black beans, canned tomatoes, chopped chipotle peppers, spices, salt and pepper. Mix everything together and let the beans cook until they’re starting to simmer, stirring every minute or two. Use a potato masher or large fork to mash about half of the beans or until the desired texture is reached. Cook black beans for a minute or two more, until they’re slightly thickened, and then turn off the heat. Squeeze in some fresh lime juice and season with extra salt as needed.
Enjoy Chipotle Black Beans on their own or with rice. They can be added to tacos, burritos, nachos, and salads.
Recipe Frequently Asked Questions
This recipe is already both vegan and gluten-free.
Are these beans spicy? You can make these chipotle black beans as mild or spicy as you like. Add 2-3 chipotle peppers if you want them mild and 4-5 if you want spicy beans.
How should these beans be enjoyed? These chipotle beans can be used in many different ways, including on nachos, tacos, burritos, burrito bowls, with rice, or as a side dish.
How long do these beans last? If stored in an air-tight container in the refrigerator, they should last for about five days.
What is the best way to freeze these beans? I like to portion them out into 1-cup servings for the freezer to grab what I need to defrost. They can be frozen in a large container in bulk as well. Freeze for up to three months. Defrost in the refrigerator, on the kitchen counter, or in the microwave.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
These flavorful Chipotle Black Beans are easy to make and can be used in so many different ways. The chipotle peppers give these protein packed black beans a spicy kick that really takes them to the next level. This recipe is freezer friendly and can be enjoyed with rice, tortillas or in salads. Make a big batch today to have them on hand all week long.
Ingredients
2 teaspoons extra virgin olive oil
1/2 cup diced onion, I used white but any color will work
1–2 tablespoons diced fresh jalapeno, depending on how much heat you want
2–3 cloves garlic, minced
3 (15 oz) cans black beans, drained*
1/3 cup chopped chipotle peppers with adobo sauce, or more if you want more heat
1 (14.5 oz) can fire roasted tomatoes, I like to drain all the liquid out and then chop up the diced tomatoes into even smaller pieces (as pictured above)
2 1/2 teaspoons ground cumin
1 1/2 teaspoon paprika
1 teaspoon granulated garlic
1/2 teaspoon onion powder
1/4 teaspoon dried oregano
1 small pinch ground cinnamon, optional
Salt, to taste
Instructions
Heat a large pan over medium heat and add 2 teaspoons olive oil and the diced onions, with a small pinch of salt. Cook onions until softened, 2 minutes. Next, add in the garlic and diced jalapeno and cook for another minute, until garlic is fragrant.
Add in the black beans, canned tomatoes, chopped chipotle peppers, spices, salt and pepper. Mix everything together well and let the beans cook until they’re starting to simmer, stirring every minute or two. Use a potato masher, or large fork, to mash about half of the beans, or until desired texture is reached. Cook black beans for a minute or two more, until they’re slightly thickened and then turn off the heat. Squeeze in some fresh lime juice and season with any extra salt that is needed.
Enjoy Chipotle Black Beans by themselves or with rice. They can also be added to tacos, burritos, nachos and salads.
Notes
*I don’t like my chipotle black beans to be too liquidy, so I drain off almost all of the extra liquid from the bean cans and the canned tomatoes. You are welcome to leave some of that liquid in the recipe if you want your beans to be more on the soupy side.
Prep Time: 15 mins
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