I hear it all the time when sharing salads in our monthly meal prep plans: will this last multiple days in the fridge?
The answer is almost always yes!! A salad recipe I develop with meal prep in mind will always include ingredients that help it last all week long—and avoid the ones that don’t. The key is hearty vegetables, a better-as-it-sits dressing, and a solid base.
Today’s green goddess orzo pasta salad uses cucumber, green onion, and peas with a gluten-free orzo base. Fiber count this week is 11 grams per serving! If you want a freshly dressed salad each day, store the creamy green goddess dressing separate then drizzle and mix before enjoying each day—whatever works for you.
I went back and forth about the base for today’s recipe. Do I use too much orzo?? Is there such a thing as too much?? I decided no, there is no such thing, plus it’s a great pasta salad base. If you’re prone to mushy pasta, reduce the cook time by 1 or 2 minutes for a really al dente bite. As the pasta sits in the fridge, it’ll soak up more dressing and water from the veggies—which is great for keeping everything fresh.
If you’re gluten-free, I recommend this orzo (chickpea based), this orzo (rice and corn based), or this orzo (brown rice based).
Even better, you can prep today’s recipe in less than 30 minutes. While the orzo cooks, the rest of the salad and dressing is prepped—there’s no time wasted!!
nutritional yeast
I consider nutritional yeast a staple in my pantry, it’s perfect for thickening sauces and soups, plus adding cheesy umami. In today’s recipe, it adds a sharp creaminess to the green goddess dressing. Nutritional yeast is a popular vegetarian and vegan replacement for dairy, like finely grated parmesan cheese, since it contributes a similar sharp, savory flavor.
how to use it
one 2-tablespoon serving of nutritional yeast contains 2 grams of fiber and 5 grams of protein!
thicken a delicious soup for the fall—highly recommend the mushroom and wild rice soup from DTAD
sprinkle it on your popcorn
make a creamy one-pan meal
swap parm for nutritional yeast in your next batch of pesto
today’s recipe is part of the 30-20-10 series! Make a recipe, earn a free month of a paid subscription.
green goddess orzo pasta salad
serves 4 | prep time: 15 minutes | cook time: 20 minutes
gluten-free, vegetarian
INGREDIENTS
For the Orzo Pasta Salad
1 cup dry gluten-free orzo
8 ounces frozen peas, thawed
1 English cucumber, small-diced
4 green onions, thinly sliced
3/4 cup crumbled feta
2/3 cup salted pistachios, roughly chopped*
For the Green Goddess Dressing
1 cup fresh basil leaves, tightly packed, additional for topping if desired
1/2 cup whole milk or low-fat Greek yogurt
1/4 cup nutritional yeast
2 green onions, chopped
3 tablespoons olive oil
3 tablespoons apple cider vinegar
juice of 1 lemon (about 3 tablespoons)
zest of 1/2 lemon (about 1/2 tablespoon)
1 garlic clove
1 teaspoon kosher salt, additional to taste
1/2 teaspoon ground black pepper
INSTRUCTIONS
Cook the orzo: Bring a pot of salted water to a boil and stir in the orzo. Cook until al dente, about 9 minutes, then drain, rinse with cold water, and set aside to cool. Note: To prevent sticking, toss with a drizzle of olive oil.
While the orzo cooks, make the dressing: Add the basil, yogurt, nutritional yeast, green onions, olive oil, apple cider vinegar, lemon juice and zest, garlic, salt, and black pepper to a blender or food processor. Blend on high speed until completely smooth, 30 to 45 seconds.
Assemble the salad: Add the cooled orzo, peas, cucumber, and green onion to a large mixing bowl. Add the dressing and toss to combine. Sprinkle the crumbled feta on top and gently mix again.
To serve, divide between four bowls and top with the chopped pistachios* and chopped basil (if desired).
STORE IT: Refrigerate in a sealed container for up to 4 days. If prepping ahead, leave out the pistachios and sprinkle on top of the salad right before enjoying.
not only is today’s recipe part of the 30-20-10 series, it’s also straight from week one of the August breakfast and lunch prep plan. Try out the full plan with a paid subscription!
recipe notes
*If prepping ahead, leave out the pistachios and sprinkle on top of the salad right before enjoying.
Add roasted salmon, chicken thighs, or a can of cannellini beans for extra protein!
Keep the green going: Blanching the basil will preserve its bright green color if you’re prepping ahead. Follow these steps if you choose to blanch your basil before blending): Fill a mixing bowl with cold water and ice cubes and set aside. Bring a pot of salted water to a boil, then submerge the basil leaves for 10 seconds in the boiling water. Immediately remove and plunge the leaves in the ice water to stop the cooking. Remove the basil from the ice bath, squeeze out any excess moisture with a clean kitchen towel, and transfer it to a blender or food processor, continuing with step 2. Use the same saucepan for the orzo and the same mixing bowl for assembling the salad to reduce dishes.
swaps and subs
Feta: Swap for crumbled goat cheese.
Greek yogurt: Swap for a dairy-free yogurt.
Nutritional yeast: Swap for finely grated Parmesan cheese.
Green onion: Swap for small-diced snap peas, zucchini, or asparagus.
love today’s recipe? forward it to a friend who loves to prep ahead!
prepping
Raspberries and cream chia pudding: Who doesn’t want a pretty pink breakfast!! This month we’re enjoying raspberries and cream chia pudding, a simple combo of frozen berries, yogurt, and a little something sweet. This recipe is one of the breakfasts from week one of the august meal prep plan!
Slow cooker honey balsamic chicken thighs: These slow cooker chicken thighs are a team favorite! I love making a batch protein that can be used in a few different ways throughout the week. I tried out combining the chicken thighs with the peach salsa from last week’s salmon recipe, and woah, so unexpectedly goood.
loving
Icelandic skyr: These are a JEG team favorite!! It’s the smoothest, thickest yogurt, perfect bowls with unique flavors. Athena Eats Goood loves cold brew, Kate Eats Goood has the classic vanilla bean on rotation, and my personal favorite is the honey and apricot.
Vacuum battery: Thanks to my amazing internet community, I swapped out my Dyson battery for a new one and I cannot believe the difference it made!! It actually lasts through a full top to bottom house clean now, and the suction is back!
recommending
Cord organizers: Tech setups are not my strong suit, but these little wire clips have been a small but helpful way to keep chargers organized. I’ve been putting them all over the house to keep the cords off the floor and out of reach of any small dogs in the area.
Fish spatula: My unexpected new favorite kitchen tool has been a fish spatula. It’s great for pan-searing fish, but also the perfect size for flipping quesadillas and tossing roasted veggies. I even used it for a pasta bake this week!
Let me know if you make today’s recipe, or another one from the 30-20-10 series. And don’t forget to send pics in our chat to join the challenge. See ya Wednesday for a new round up!
So so good- make extra because the cold leftovers hit 👏🏻
This was great! I used brami protein fusilli instead of orzo for a little more oomph and it worked great.