Herby Orzo & Courgette Salad with a Tahini Dressing (High-Protein, Vegan)

Name: Herby Orzo & Courgette Salad with a Tahini Dressing (High-Protein, Vegan)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Ingredients: 125g dried orzo (or gluten-free alternative; e.g. Mr Organic chickpea rice); 1 tbsp olive oil; 1 medium courgette, thinly sliced; 1 bunch asparagus (approx. 180g), woody ends trimmed and chopped small; 10–12 cherry tomatoes; ½ cup peas, defrosted; 1 tin butter beans, drained and rinsed; 2 large handfuls rocket; 2 tbsp chopped basil; 2 tbsp chopped dill; Small handful parsley, chopped; Zest of ½ lemon; 3 tbsp sunflower seeds; Salt and black pepper, to taste; ¼ cup tahini; 3 tbsp nutritional yeast; Juice of 1 lemon; 1 garlic clove, minced; ½ tsp salt; Approx. 4 tbsp water (add gradually to loosen)

LunchDinnerSaladsHigh ProteinHigh Fibre

17 Jul

Written By Emily Maun

Main image for the vegan high protein orzo courgette butter bean salad recipe

This warm orzo salad is packed with vibrant vegetables, lots of fresh herbs, and butter beans — which is all tossed in a creamy, garlicky tahini dressing. A fresh, light, high-protein dish that’s perfect for lunch or dinner, and works great as meal-prep.

This fresh, high-protein orzo salad is one of those recipes that tastes just as good cold as it does warm. It’s packed with nourishing ingredients like courgette, asparagus, rocket, and peas, plus butter beans plant-based protein, and of course, fibre.

I actually used Mr Organic’s chickpea rice in place of traditional orzo here — it’s a great gluten-free, high-protein alternative that holds its shape and absorbs flavour beautifully. It gives the dish extra fibre and keeps things naturally gluten-free without compromising on texture.

Finished with a creamy tahini dressing and a handful of sunflower seeds for crunch, it’s everything you want from a summer salad: vibrant, balanced, and deeply satisfying.

Why You’ll Love This Orzo Salad Recipe

Completely vegan (& gluten-free if you choose an alternative to wheat-based orzo like I have)
High in plant protein, fibre, and healthy fats
Uses seasonal spring/summer vegetables
Perfect for lunchboxes, light dinners, or picnics
Comes together in around 30 minutes

Close up image of the vegan high protein orzo courgette butter bean salad recipe

What You’ll Need to Make this Orzo Salad Recipe

For the Salad:

Orzo – I used Mr Organic chickpea rice, which works perfectly as a gluten-free orzo alternative.
Butter beans – These add plant protein and fibre.
Courgette & asparagus – Fried until tender and lightly caramelised.
Peas & rocket – For freshness and colour.
Cherry tomatoes – Add sweetness and juiciness.
Fresh herbs – Basil, dill, and parsley bring a vibrant, herby finish.
Sunflower seeds – For added crunch.

For the Tahini Dressing:

Tahini – The creamy base.
Nutritional yeast – For flavour and protein.
Lemon juice & zest – For brightness and acidity.
Garlic – Of course!
Water – To thin the dressing to your desired consistency.

Watch the Recipe Reel!

Want to see how easy it is? Check out my recipe reel below by hitting play!

Storage Advice

Store in an airtight container in the fridge for up to 3 days.
Best served at room temperature — if refrigerated, let it sit out for 10–15 minutes before eating.
You may want to add a splash of water or lemon juice to loosen the dressing slightly after storing.