Healthy Black Orzo Salad with Roasted Mushrooms & Cherry Tomatoes
This vibrant salad is made with nutty black orzo, savory roasted mushrooms, and sweet cherry tomatoes, all tossed in a light lemon-herb dressing. It’s plant-based, easy to meal prep, and full of flavor and texture.
⏱️ Time Required
Cook Time 10 minute
Assembly Time 5 minutes
Total Time 35–40 minutes
Ingredients
For the Salad:
1 cup black orzo (or regular orzo if unavailable)
8 oz cremini or baby bella mushrooms, sliced
1½ cups cherry tomatoes, halved
1½ tbsp olive oil
Salt & pepper, to taste
1–2 cups baby spinach or arugula (optional)
2 tbsp pine nuts or slivered almonds (optional, for crunch)
Lemon Herb Dressing:
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice (or more to taste)
1 tsp Dijon mustard
1 clove garlic, minced
1 tsp maple syrup or honey (optional)
1 tbsp fresh parsley, finely chopped
1 tsp fresh thyme or ½ tsp dried thyme
Salt and black pepper, to taste
Instructions
Step 1: Roast the Veggies
1. Preheat oven to 425°F (220°C).
2. On a baking sheet, toss mushrooms and cherry tomatoes with 1½ tbsp olive oil, salt, and pepper.
3. Spread in a single layer and roast for 20–25 minutes, until tender and lightly caramelized.
Step 2: Cook the Orzo
1. Bring a pot of salted water to a boil.
2. Cook black orzo according to package instructions (usually 8–10 minutes). Drain and rinse under cold water to stop cooking.
3. Transfer to a large bowl and drizzle with a little olive oil to prevent sticking.
Step 3: Make the Dressing
1. In a jar or small bowl, whisk together:
Olive oil
Lemon juice
Dijon mustard
Garlic
Maple syrup or honey (if using)
Fresh herbs
Salt and pepper to taste
Step 4: Assemble the Salad
1. Add roasted mushrooms and tomatoes to the orzo.
2. Add spinach or arugula (if using), and gently toss everything with the dressing.
3. Top with toasted pine nuts or almonds if desired.
4. Taste and adjust seasoning or lemon juice as needed.
Notes
Black orzo has a deep, nutty flavor — but you can substitute regular orzo, black rice, or forbidden rice if needed.
Add crumbled feta, goat cheese, or vegan feta for extra creaminess.
Make it a full meal by adding chickpeas, grilled tofu, or lentils.
Tips
Serve warm, room temperature, or chilled — it’s great all ways.
Roast extra vegetables like zucchini, red onion, or bell peppers to bulk it up.
Add avocado just before serving for richness.
❓ Frequently asked questions FAQs
Q: Where can I find black orzo?
A: It’s available in some health food stores or online. It’s usually dyed with squid ink (non-vegan) unless labeled as plant-based — so double-check if you need it to be vegan.
Q: Can I make this ahead?
A: Yes! It keeps well in the fridge for 3–4 days. Add fresh greens or nuts right before serving for best texture.
Q: Is this gluten-free?
A: Regular orzo contains wheat. Use gluten-free orzo, quinoa, or rice for a gluten-free version.
Nutritional Information
Calories 320 kcal
Carbohydrates 38 g
Protein 7 g
Fat 16 g
Fiber 5 g