Blackberry Balsamic Orzo Salad

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I've made a lot of orzo salads, but this Blackberry Balsamic Orzo Salad is different. The dressing alone (a blended blackberry balsamic made from scratch) makes every other pasta salad dressing feel boring. Deep, rich, and slightly sweet, it's unlike anything I've put on a pasta salad before. Add toasted pecans, creamy feta, fresh mint, and chickpeas and you've got a salad that works as a side dish or a full meal. Also, for an added perk, all these ingredients are boosting your brain health as part of my Five to Thrive series (read the notes or post for more info).

Prep Time10

Cook Time10

Total Time20

Course: Side Dish

Servings:

Calories: 361kcal

Author: Allie Petersen

Ingredients

1.5 cups orzo
1 cup fresh blackberries
1 can chickpeas drained and rinsed (15 oz)
1/2 cup toasted pecans roughly chopped
1/2 cups crumbled feta cheese I use a dairy-free version from Violife
1/4 cups fresh mint leaves chiffonade
2 cups baby spinach or arugula

Other Additions (Optional)

diced cucumbers, finely diced red pepper, and more

Blackberry Balsamic Dressing

3/4 cup fresh blackberries
1/3 cup balsamic vinegar
1/4 cup extra virgin olive oil
1.5 tbsp honey or maple syrup
1 tsp Dijon mustard
1 garlic clove minced
1/2 tsp salt
1/4 tsp black pepper

Instructions

Cook the orzo: Cook 1.5 cups orzo according to package directions. Drain, rinse with cold water, and set aside to cool completely.
1.5 cups orzo
Toast the pecans: Add pecans, roughly chopped to a dry skillet over medium heat. Toast for 4 minutes, stirring frequently, until fragrant and lightly golden. Remove from heat and let cool.
1/2 cup toasted pecans
Make the dressing: In a small blender, add your blackberries, balsamic vinegar, extra virgin olive oil, honey or maple syrup, dijon, garlic, salt, and pepper. Blend until well-combined.
3/4 cup fresh blackberries, 1/3 cup balsamic vinegar, 1/4 cup extra virgin olive oil, 1.5 tbsp honey or maple syrup, 1 tsp Dijon mustard, 1 garlic clove, 1/2 tsp salt, 1/4 tsp black pepper
Assemble the salad: In a large bowl, combine the cooled orzo, baby spinach or arugula, chickpeas, half the feta, half the fresh mint, half the pecans, and fresh blackberries. Pour the dressing over and toss gently to coat.
1 cup fresh blackberries, 1 can chickpeas, 1/2 cups crumbled feta cheese, 2 cups baby spinach or arugula, 1/4 cups fresh mint leaves
Top and serve: Transfer to a serving dish and top with the remaining feta, fresh mint, and pecans. Add more blackberries on top, if desired. Chill or enjoy right away.

Notes

5 to Thrive ingredients:

Blackberries — anthocyanins linked to improved memory and reduced cognitive decline
Chickpeas — rich in folate, which supports brain function and helps lower homocysteine levels
Pecans — vitamin E and healthy fats protective against oxidative stress in the brain
Olive oil — cornerstone of the Mediterranean diet, associated with reduced Alzheimer's risk
Spinach/arugula — folate, vitamin K, and lutein for long-term cognitive health

What is Five to Thrive?

Five to Thrive is a recipe series I created as a Physician Associate and plant-based chef where every single recipe is built around five research-backed ingredients that studies show may help reduce your risk of dementia and cognitive decline. There is no cure for Alzheimer's — but the research around diet and brain health is incredibly promising, and I wanted to make that research accessible, delicious, and something you actually want to eat. Every recipe in this series is packed with real, whole food ingredients that are as good for your brain as they are for your taste buds.

Check out my other Five to Thrive recipes:

Make it vegan: Use vegan feta and swap honey for maple syrup.

Serving tip: Works as a light main or a side. Keeps well in the fridge - just hold off on adding the feta, pecans, and mint until serving if making ahead.

Nutrition