This healthy Asian orzo salad is a delicious and refreshing way to get your daily dose of vegetables. It is made with a variety of fresh herbs and veggies, including carrots, cucumber, red bell pepper, green onions, and cilantro. The salad is tossed in a light and flavorful dressing made with coconut aminos, rice vinegar, sesame oil, honey, ginger, and garlic powder. Enjoy this for a light lunch and dinner or serve at your next backyard gathering.

Cheers to the warm weather and delicious pasta salads that finally came back to life! I literally waited all winter for this moment! Who else is with me? This Asian Orzo Salad is not different. It has everything you could ever want- fresh herbs, crunchy veggies, tender orzo pasta, and a perfectly balanced savory & sweet dressing that beautifully tie all the favors together. I love the fact that it’s not only delicious but also loaded with nutrient-dense ingredients.

I think pasta salads are the best summer addition to anyone’s table. They are quick and easy to make, fun and versatile, lighter and delicious, and they are great to make ahead of time and enjoy all week long.

One bite and I promise you’ll be totally hooked. It’s a total crowd-pleaser and you’ll want to bring every barbecue, summer cookouts, picnics, and potluck. I’m so ready for all of them!

Like my dad’s Asian Cucumber Salad, and my 15-minute Chinese Broccoli Salad this recipe is another family favorite. We all love it and I’m so happy to share with y’all.

Ingredients in this Asian Orzo Salad

This delicious and healthy Asian orzo salad is all about fresh and nutritious veggies, crunchy textures, and a beautiful dressing that brings all the favors together and makes this orzo salad extra delicious. Here’s what you need to make it:

  • Orzo: the base for this recipe! I love using the plain orzo, but you can use whole wheat, or gluten-free.
  • Carrots: they have a mild and sweet flavor that works perfectly in this orzo pasta. I like using shredded carrots, but chopped carrots works too.
  • Bell pepper: they add a vibrant red color, crunchy texture, and delicious flavor to this salad.
  • Cucumber: they add a cool, refreshing crunch.
  • Herbs: a must for this salad! The cilantro and green onions add a light and fresh flavor to this salad, you shouldn’t skip them.

Ingredients in the Asian Orzo Salad Dressing.

  • Coconut aminos: for a soy-free and gluten-free option, but soy sauce works too.
  • Rice vinegar: the base of any Asian dressing. It adds that tangy delicious flavor.
  • Garlic powder: just a touch for extra flavor. You can also use minced garlic.
  • Ginger powder: another must! It adds so much flavor to this dressing. You can also use chopped ginger.
  • Sesame oil: I like using toasted sesame oil for extra flavor.
  • Honey: brings this dressing to the next level and adds a sweet and delicious flavor.
  • Sesame seeds: for this recipe I recommend using toasted sesame seeds, it really adds more flavor and texture!

How to make Asian Orzo Salad

Start by boiling a medium pot of water and cook the orzo according to the package instruction.

Meanwhile chop up your veggies and herbs. Chop the cucumber, bell pepper, cilantro, green onion. Then shred the carrots – you can buy shredded carrots to save time.

Ingredients are laid out to make the asian orzo salad sauce.
Ingredients are laid out for the asain orzo salad.
Ingredients have been added to a bowl to mix together
The sauce for the salad has been mixed in a mason jar
Pour the sauce on the salad.

Don’t forget to add the sesame seeds and enjoy!

Is Asian Orzo Salad Healthy?

Absolutely YES!!!

Some pasta salads aren’t the healthiest, but this recipe combines a variety of nutritious vegetables and herbs tossed in a light Asian style dressing.

Here are some Nutrition Highlights according to Michael Murray . N.D.– The Encyclopedia of Healing Foods:

Bell pepper: they are low in calorie and one of the most nutrient-dense foods available. They are loaded with vitamin C, beta-carotene, vitamin K, vitamin B6, folic acid, thiamine and antioxidants. They may protect against heart disease and cancer.

Cucumber: composed primarily of water but still packed nutrients such as vitamin C and A, folic acid. The skin is rich in fiber and contain a variety of minerals, including potassium, magnesium, and molybdenum. They help your body to keep hydrate and may help with constipation and vision.

Carrots: are rich in carotene, vitamin A, vitamin K, biotin, and fiber. They are excellent source of antioxidants. They may help to prevent cancer and heart disease and are crucial for eye health.

Cilantro: contains vitamins A, C, and K. They are also a great source of folate, potassium, and manganese. May help to reduce the risk of diabetes and promote hair and skin health.

Green Onion: loaded with vitamin A and K. They help to boost your immunity system.

Ginger: contain anti-inflammatory and antioxidants propriety. They may help with gastrointestinal conditions.

Honey: Great source of riboflavin, vitamin B6, manganese, and antioxidants.

Sesame Seeds: they contain calcium, magnesium, manganese, and zinc. They may protect against heart disease, diabetes, and arthritis.

How To Customize Orzo Salad

  • For a more flavorful salad, grill or roast the vegetables before adding them to the salad.
  • Have fun adding other vegetables to the salad, such as broccoli, snow peas, or purple cabbage.
  • Boost with protein: This orzo salad will be delicious with chicken, shrimp, salmon or tofu. You can pair with one of my favorites, like this Teriyaki Glazed Salmon!

How to Serve Asian Orzo Salad

This orzo salad recipe is the perfect side dish for serve at picnics, summer cookouts, potluck, and barbecue.

It’s also great to enjoy as a light lunch and dinner all week long!

You can enjoy this salad at room temperature or straight from the fridge! So good both ways!

How to Store Asian Orzo Salad

I love recipes that you can make ahead of time or meal prep and enjoy all week long. Specially now as a new mom it makes life so much easier, plus is a delicious way to get your daily dose of nutrients that you need to thrive!

To make ahead of time: you can prep the salad the night before and let it chill in the fridge until serving.

To store leftovers: you can store in an airtight container in the fridge up for 3 days.

Get the recipe:Asian Orzo Salad

This healthy asian orzo salad is made with a variety of fresh herbs and veggies, and tossed in a light and flavorful dressing made with coconut aminos.
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Ingredients

  • 1 cup orzo pasta
  • 1/2 cup shredded carrots
  • 1/2 cup cucumber
  • 1/2 cup chopped bell pepper
  • 1/4 cup chopped green onions
  • 1/4 cup chopped cilantro
  • 1/4 cup toasted sesame seeds
  • 1/4 cup soy sauce, or coconut aminos for soy free
  • 2 tablespoons rice vinegar
  • 1 tablespoons sesame oil
  • 1 teaspoon honey
  • 1/2 teaspoons ground ginger
  • 1/4 teaspoon garlic powder
  • salt & pepper to taste

Instructions 

  • Cook the orzo pasta according to the package directions. Drain and rinse with cold water.
  • Cook the orzo pastaaccording to the package directions. Drain and rinse with cold water
  • In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic powder.
  • Pour the dressing over the salad and toss to coat.
  • Season with salt and pepper to taste.
  • Chill for at least 30 minutes before serving.

Tips

  • For a more flavorful salad, grill or roast the vegetables before adding them to the salad.
  • For a more flavorful salad, grill or roast the vegetables before adding them to the salad.
  • Serve the salad with grilled chicken, shrimps, or tofu.
  • Store the salad in the refrigerator for up to 3 days.

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.

Author: Shuang Shuang Liang