Published: by Nisha Melvani, RDN · This post may contain affiliate links · 12 Comments
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7-Ingredient Orzo Pasta with Chickpeas is quick, easy, and perfect for meal prep. Rich in plant-based protein, and vitamin B12. A family-friendly, go-to weeknight vegan dinner.
this RECIPE
This budget-friendly recipe is one the whole family will enjoy. Make it ahead of time and refrigerate for up to 5 days. The combination of spiced roasted chickpeas with lemony orzo pasta is addictive.
This recipe was inspired by my healthy Vegan Roasted Veggie Orzo Salad on this site, as well as this Easy Potato Pasta Salad with Chickpeas.
Jump to:
- 👩🏼🌾 Ingredients
- 🍋 Substitutions
- 📖 Instructions
- 💡 Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽 Related Recipes
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Orzo is a thin, oval, rice-shaped pasta. It is made from semolina, a coarser, golden flour that comes from durum wheat. You can also purchase a whole-wheat version. Use it in any number of pasta dishes, soups, grain bowls, and other places where a little pasta, or 'pastina,' comes in handy.
- Nutritional yeast is high in vitamin B12, and is a complete protein. It gives this dish a cheesy taste, similar to parmesan cheese.
- Lemon zest adds a burst of flavor. It is tangy, sweet, and citrusy in flavor, and not as acidic as the tart juice. Do not skimp on the zest! It brings the dish together deliciously.
See recipe card for quantities.
🍋 Substitutions
- Orzo - Instead of orzo, you can use orechiette, farfalle, rotini, or ditalini. Or skip the pasta entirely and use farro or barley.
- Chickpeas - Add the plain chickpeas without spices or roasting as desired. Or use cannellini beans instead.
- Greens - add 1 ½ cups finely chopped spinach or kale for more greens
- Nutritional yeast - substitute with vegan parmesan or omit entirely
- Crushed red pepper - omit for a non-spicy version
- Parsley - use 3 teaspoons of mixed dried herbs instead (parley, oregano, thyme, basil)
Try this Easy Roasted Chickpeas Hummus Pasta. It's healthy, kid approved, and ready in under 30 minutes. Plus, it's a one-pot meal, so clean up is a breeze!For more quick and easy pasta recipes, visit my Vegan Pasta Recipes page on this site.
📖 Instructions
Step 1. Preheat the oven to 425ºF. Cook the orzo according to packet directions until al dente. Drain and set aside.
Step 2. Toss the chickpeas in olive oil, onion powder, garlic powder, paprika, and salt. Transfer to a large rimmed baking sheet and roast for 15 minutes.
Step 3. Heat a generous drizzle of olive oil in a large nonstick skillet. Cook the garlic and crushed red pepper, stirring constantly. Mix in the orzo, lemon zest and juice, and cook until warmed through.
Step 4. Add the nutritional yeast and parsley. Toss until combined. Mix in the chickpeas, and season with salt, pepper, and more lemon juice to taste.
💡 Expert Tips
- Chickpeas: Change the oven setting from roast/bake to broil (or grill), and cook them for an additional 2 minutes at the end. This gets them extra crispy.
- Orzo: Do not overcook the pasta. It should be tender but still have a bite to it.
- Grate the lemon zest onto the orzo using a microplane zester or small grater. Try not to get the white part (pith) of the lemon as this tends to be bitter.
- Storage: Refrigerate any leftover Orzo Pasta with Chickpeas for up to 5 days in an airtight container. Reheat in the microwave or in a nonstick skillet. Or serve chilled or at room temperature.
🙋🏽♀️ Recipe FAQs
How is orzo different from other pasta?
Orzo is a type of pasta that looks like rice. It is made from a whole grain, semolina, or white flour. Use whole grain orzo for a healthier option.
Are chickpeas a carbohydrate or protein?
Chickpeas are a great source of plant-based protein.A 1-cup serving provides about 14.5 grams of protein. They are also a carbohydrate, with the majority of their calories coming from carbs, including a good portion from fiber, which is why they are excellent for gut health.
Can I make Orzo Pasta with Chickpeas ahead of time?
Yes! This pasta tastes great warm or chilled. Refrigerate in an airtight container for up to 5 days.
- High-Protein Vegan Ragu Recipe
- Pasta with Tahini Sauce
- Simple Chickpea Recipes
- Zucchini Lasagna (42g Protein)
👩🏽🍳 Made This Recipe?
Share your Orzo Pasta with Chickpeas creation with me onInstagram. It makes my day to see you recreate my recipes.
I would love it if you would rate ⭐️ this recipe and leave a comment. Thank you in advance.
📖 Recipe
Orzo Pasta with Chickpeas
Nisha Melvani
7-Ingredient Orzo Pasta with Chickpeas is easy, quick, and perfect for meal prep. Rich in plant-based protein, and vitamin B12. Vegan recipe.
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine Vegan
Servings 4 people
Calories 482 kcal
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Ingredients
- 8 ounces orzo or 1 cup dry
- 3 cups cooked chickpeas 2 (15-ounce) cans, drained and rinsed
- 1 tablespoon olive oil plus more for sautéing
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 2 teaspoons paprika
- 6 cloves garlic minced or pressed
- 1 to 1 ½ teaspoons crushed red pepper or to taste
- 1 large lemon zest and juice
- 1 ½ tablespoons nutritional yeast or vegan parmesan (optional)
- ½ cup chopped fresh parsley
- Salt & freshly ground black pepper to taste
Instructions
Preheat the oven to 425ºF.
Cook the orzo according to packet directions until al dente.
Season and roast the chickpeas: Toss the chickpeas in 1 tablespoon olive oil, onion powder, garlic powder, and paprika. Transfer to a large rimmed baking sheet in a single layer. Roast for 15 minutes, then broil for 2 minutes more for extra crispiness.
Cook aromatics: Heat a generous drizzle of olive oil in a large nonstick skillet. Cook the garlic and crushed red pepper for 1 minute, stirring constantly.
Combine: Add the orzo, lemon zest and juice of one half large lemon, and cook for 1 minute more, or until warmed through. Add the nutritional yeast and parsley and toss until combined. Add the chickpeas and mix.
Season: Add salt, pepper, and more lemon juice to taste.
Notes
- Chickpeas: Change the oven setting to broil (or grill) and cook them for an additional 2 minutes at the end. This gets them extra crispy.
- Orzo: Do not overcook the pasta. It should be tender but still have a bite to it.
- Grate the lemon zest onto the orzo using a microplane zester or small grater. Try not to get the white part (pith) of the lemon as this tends to be bitter.
- Storage: Refrigerate any leftovers for up to 5 days in an airtight container. Reheat in the microwave or in a nonstick skillet. Or serve chilled or at room temperature.
Nutrition
Calories: 482kcal | Carbohydrates: 84g | Protein: 21g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 32mg | Potassium: 685mg | Fiber: 14g | Sugar: 8g | Vitamin A: 971IU | Vitamin C: 31mg | Calcium: 105mg | Iron: 5mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
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Vegan Pasta Recipes
- Orzo Pesto Salad
- Cowboy Rice Salad Recipe
- Orzo Rice
- Tofu and Sweet Potato Bowl with Orzo
Reader Interactions
Comments
Karen ML
Absolutely delicious! Super quick to make an extremely flavorful! Thank you once again for an amazing recipe!Reply
Nisha Melvani, RDN
I'm so glad it was a hit. Thank you for letting me know. I appreciate the comment!
Reply
Shaun
This was sooooo good! Had to use chickpea orzo because my daughter is gluten intolerant. Added some fresh spinach for bonus yumminess.Reply
Nisha Melvani
Love chickpea orzo! You double downed on chickpeas! I'm glad it was a hit!
Reply
Primla Goddard
Love the lemony orzo pasta with the chick peas. Healthy and tasty!Reply
Nisha Melvani
Thank you. Have a great day.Reply
Amina
I live orzo! The added chickpeas is a great addition for texture & protein and the lemon gives it that added zing. Easy weekday meal. DeliciousReply
Nisha Melvani
Thank you. I love this combo too!Reply
Neena Chandiramani
Orzo with chickpeas - wow!Reply
Nisha Melvani
So delicious!Reply
Amelah
We just enjoyed this for a vegan dinner. Thanks for the recipe!Reply
Nisha Melvani
I'm so glad you enjoyed it.
Reply
