Broad Bean, Pea and Orzo Salad
Treat yourself to the delicious combination of broad beans, peas and orzo pasta in this vibrant and flavorful salad. The rice-like noodle grains perfectly complement the tender peas and beans and create a delicious texture. Flavored with fresh basil leaves, this salad offers a refreshing burst of aromatic herbs. The finishing touch is the creamy, spicy sour cream and Parmesan dressing, which gives the dish a rich and savory touch. Enjoy this colorful and nutritious salad as a delicious side dish or as a light main dish that will leave you feeling full and refreshed.
Ingredients
- 375g orzo or small pasta shapes
- 250g peas, fresh or frozen
- 250 g capsuled broad beans, fresh or frozen
- 140 g semi-fat sour cream
- Grate the zest of 1 lemon and 2 tablespoons of juice
- 1 tbsp grated Parmesan or vegetarian alternative
- small handful of basil, torn
Preparation steps
- Cook the pasta according to the package instructions.
- Drain the noodles and rinse them under cold running water. Drain again.
- Cook the peas and beans in another pot of boiling water for 3 minutes.
- Drain the peas and beans and let them cool.
- If you have time, peel the beans.
- Stir the vegetables into the noodles.
- Mix sour cream, lemon juice and Parmesan. Season with salt and pepper.
- Mix the sauce into the noodles.
- Just before serving, sprinkle lemon zest and basil over the salad.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 334 | 7g | 4g | 53g | 4g | 7g | 15g | 0.1g |
Equipment and tools
- Large pot for cooking pasta
- Colander for draining pasta
- mixing bowl
- Grater for lemon zest and parmesan
- Knife for tearing basil
Allergen information
This broad bean, pea and orzo salad contains dairy products (sour cream and parmesan). If you need a dairy-free or vegan alternative, you can replace the sour cream with a plant-based yogurt and use a vegan alternative for the grated Parmesan.
Storage and leftovers
To store leftovers from this broad bean, pea, and orzo salad, place it in an airtight container and place in the refrigerator. To ensure freshness, it is best consumed within 2-3 days.
Health Benefits of Broad Bean, Pea and Orzo Salad
The broad bean, pea and orzo salad is not only a delicious and refreshing dish, but also offers numerous health benefits. Packed with nutritious ingredients, this salad can be a great addition to a balanced diet and offers a variety of vitamins, minerals and antioxidants.
1. Rich in fiber
The orzo or small pasta shapes used in this salad are a good source of fiber. Fiber is essential for good digestion and helps maintain a healthy digestive system. It also helps regulate blood sugar levels, promotes satiety, and can help with weight control.
2. Rich in protein
The combination of broad beans, peas, and orzo adds a significant amount of protein to the salad. Protein is essential for the growth, repair and maintenance of tissue in the body. It also plays a crucial role in supporting a strong immune system and promoting healthy hair, skin and nails.
3. Packed with Vitamin C
Both peas and broad beans are excellent sources of vitamin C. Vitamin C is a powerful antioxidant that protects the body from free radicals that can damage cells. It also supports the immune system and helps with collagen production, which is essential for healthy skin, bones and blood vessels.
4. Essential minerals
This salad contains several essential minerals including iron, magnesium and calcium. Iron is necessary for the production of red blood cells and the transport of oxygen in the body. Magnesium supports muscle and nerve function, while calcium is essential for strong bones and teeth.
5. Low fat option
Using part-skim sour cream in this recipe offers a lighter alternative to regular cream. Reducing the fat content makes this salad a healthier option for anyone watching their calorie intake or wanting to maintain a healthy weight.
6. Fresh herbs
Adding fresh herbs like basil not only improves the salad’s flavor profile but also provides additional health benefits. Basil is known for its antimicrobial properties as well as its potential to reduce inflammation and support cardiovascular health.
In summary, the broad bean, pea and orzo salad not only satisfies your taste buds but also offers a number of health benefits. From its high fiber content to its abundance of vitamins and minerals, this salad is a nutritious addition to any meal. Enjoy this refreshing salad as a side dish or main course and benefit from its wholesome ingredients.
