A speedy and refreshing tomato and chickpea salad, ideal for working from home. Healthy, pregnancy-friendly and vegetarian, it’s a vibrant, protein-packed salad that balances sweet, tangy, salty and herbal flavours for a light, satisfying meal.
By Seema PankhaniaFrom Saturday Kitchen Recipes
The chickpeas and orzo provide protein and complex carbs, tomatoes add vitamins and fibre, olives bring healthy fats, and basil adds freshness, making this vinegary tomato, chickpea and orzo salad balanced and nutrient-dense. The harissa and red wine vinegar give tangy depth without overwhelming the fresh, wholesome profile.
Estimated nutrition (per serving, 2): kcal ~420–480, fat ~14–18g, saturated fat ~1.5–2.5g, carbs ~58–66g, sugars ~8–12g, fibre ~7–10g, protein ~12–16g.
Equipment
Ingredients
For the vinegary tomato, chickpea and orzo salad
- 150g/5½oz orzo
- 250g/9oz tomatoes, halved
- 2 garlic cloves, grated
- ½ tsp salt
- 1 x 400g tin chickpeas, drained and rinsed
- 100g/3½oz pitted black olives
- Small bunch basil, leaves picked
- 1 tbsp harissa paste
- 1 tbsp runny honey or sugar
- 2 tbsp red wine vinegar
- 2 tbsp extra virgin olive oil
- 1 mozzarella ball (optional)
To serve
- Savoury granola (see recipe)
Customise
- Use capers instead of olives for a sharper, more briny vinegary tomato, chickpea and orzo salad taste.
- Use more honey for a sweeter, less sharp vinegary tomato, chickpea and orzo salad dressing balance.
Method
- Cook and cool the orzo. To make the vinegary tomato, chickpea and orzo salad, cook the orzo according to the packet instructions. Drain and leave to cool. This gives the salad a tender, nutty base that holds the vinegary dressing well.
- Squash the tomatoes with garlic and salt. Put the tomatoes in a large bowl with the garlic and salt. Squash the tomatoes well with your hands, then leave to sit for 10 minutes. Squashing the tomatoes releases their juices so the vinegary tomato, chickpea and orzo salad becomes juicy and tangy.
- Whisk the harissa honey dressing. Whisk the harissa paste, honey or sugar, red wine vinegar and extra virgin olive oil together in a small bowl. This creates a tangy, spicy, sweet dressing that coats the vinegary tomato, chickpea and orzo salad perfectly.
- Add orzo, chickpeas, olives and basil. Add the cooled orzo, chickpeas, olives and basil to the tomatoes. Pour over the dressing and mix well. This layers the vinegary tomato, chickpea and orzo salad with tender grain, earthy protein, salty olives and fresh herbs.
- Tear mozzarella and sprinkle savoury granola. Tear over the mozzarella and sprinkle with the savoury granola. The mozzarella adds creamy richness and the savoury granola gives a crunchy finish to the vinegary tomato, chickpea and orzo salad.
Helpful tip: Squash the tomatoes well and let them sit for 10 minutes – this releases their juices so the vinegary tomato, chickpea and orzo salad is juicy and tangy. The savoury granola adds texture, so sprinkle it just before serving to keep it crunchy.
- Can I use another grain instead of orzo? Yes; couscous, rice or quinoa work well, but orzo gives the best texture for the vinegary tomato, chickpea and orzo salad.
- Can I make the salad without mozzarella? Yes; it’s optional, and the salad is still creamy and satisfying without the mozzarella in the vinegary tomato, chickpea and orzo salad.
- Can I use balsamic vinegar instead of red wine vinegar? Yes; balsamic gives a sweeter, deeper tang, but red wine vinegar gives the classic sharp vinegary tomato, chickpea and orzo salad flavour.
- Is this vinegary tomato, chickpea and orzo salad healthy, pregnancy-friendly and vegetarian? Yes; the recipe is healthy, pregnancy-friendly and vegetarian, so it suits those diets.