Roasted Broccoli, Orzo & Red Lentil Salad – Vegetarian! – 80 Twenty Nutrition

Roasted Broccoli, Orzo & Red Lentil Salad – Vegetarian!

Broccoli Orzo Salad

As you may already know, I am a huge fan of meal prep. Broccoli is great for this because you can chop the florets ahead of time and it keeps in the fridge for weeks! This super fast and easy salad can be made in a big batch on Sunday night and portioned in containers for easier weekday mornings. It is also a great side dish to bring on the go, whether for picnics, lunch at work, or dinner on the patio.

The star of the show is the roasted broccoli, a power-packed superfood full of fiber, magnesium, folic acid, vitamin A and C. You’ll love the texture and nutrients it adds to the dish. The curry powder brings out savoury flavour of the broccoli, making this a great vegetarian dish where you won’t miss the meat!

Red lentils are also used in the recipe to boost the fiber content and keep you fuller longer. Lentils are great for summer because they’re low in calories and fat and are a great source of protein. For some other scrumptious lentil recipes, check out my Lentil Coconut Curry with Brown Basmati Rice or No Bake Lentil Energy Bars.


This salad is great because it’s SO versatile. For a heartier meal, swap the orzo for brown rice and add grilled tofu or chicken breast. To add a Mediterranean twist, swap the curry powder for equal parts oregano and cumin, then top the finished salad with chopped Kalamata olives and crumbled feta cheese. Want a great way to eat it warm? Add one diced yellow onion to the chickpeas and broccoli before roasting and omit the lemon juice and parsley.

Broccoli Orzo Salad
Ingredients: Red Lentils, Broccoli, Orzo, Chickpeas, Lemon, Sun-dried Tomatoes

Quick, healthy and delicious! What more could you ask for?




Roasted Broccoli & Orzo Salad

This scrumptious and super easy orzo salad is filled with crisp roasted broccoli, sun-dried tomatoes, chickpeas, organic red lentils, and a drizzle of EVOO (extra virgin olive oil) . It's perfect for any summer picnic, light lunch or BBQ side.
Servings 14 servings
Calories 225 kcal
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes


  • 1 head broccoli organic, chopped into florets
  • 1 can (28 oz) chickpeas drained & rinsed
  • 4 tbsp extra virgin olive oil
  • 2 tbsp curry powder
  • 1 cup dried red lentils organic
  • 2 cup orzo
  • 4 tomatoes Sundried tomatoes minced
  • 1/4 cup parsley minced
  • 1/2 tbsp black pepper
  • 1/8 tsp garlic salt (or to taste)
  • 1 tsp Chili flakes
  • 1 tbsp lemon juice half a lemon


  • In a large bowl, add the broccoli and chickpeas. Toss with hafl of the extra virgin olive oil & curry powder.
  • Spread on a large baking sheet. Roast at 400F for 15-20 minutes, or until golden brown. Cool for 5-10 minutes.
  • Bring a large pot of salted water to a boil. Stir-in 1 cup of organic red lentils. Bring back to a boil and simmer for 5 minutes.
  • Add 2 cups of orzo to the pot. Simmer for an additional 10 minutes, or until the orzo is al dente. Drain and cool.
  • In a large salad bowl, add the roasted broccoli and chickpea mixture. Mix in the cooked orzo and red lentils.
  • Toss in the sun-dried tomatoes, parsley and remaining olive oil. Season with pepper, garlic salt, chili flakes and lemon juice.


Thank you to my nutrition student, Jennifer Chang, for sharing this amazing recipe and photos!


Calories: 225kcalCarbohydrates: 35gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 101mgPotassium: 354mgFiber: 7gSugar: 4gVitamin A: 350IUVitamin C: 42.9mgCalcium: 40mgIron: 3.1mg
Tried this recipe?Let us know how it was!

Did You Make this Recipe?

Tag @80twentyrule on Instagram and hashtag it #80twentyrule

Share Your Thoughts!

Your email address will not be published. Required fields are marked *

Recipe Rating