Healthy Vegan Edamame Pasta Salad

I’ve been obsessed with this vegan edamame pasta salad ever since I threw it together on a whim last summer! Packed with protein-rich edamame and chickpeas, it’s become my go-to meal prep recipe when I need something filling, fresh, and actually exciting to eat. The best part is how ridiculously easy it comes together—just cook some orzo, toss everything with a simple lemon dressing, and you’ve got lunch sorted for days.

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Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 34-38 g
• Fat: 16-20 g
• Carbohydrates: 120-130 g

Ingredients

• 2/3 cup orzo (preferably RiceSelect)
• 3/4 cup edamame
• 1/2 cup peas
• 2 cups kale (stems removed and chopped into small bite-sized ribbons)
• 15.5 oz canned chickpeas (drained and rinsed)
• 2 1/2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp chili flakes

Step 1: Prepare Ingredients and Start Cooking Orzo

• 2/3 cup orzo
• 2 cups kale
• 3/4 cup edamame
• 1/2 cup peas

Bring a large pot of salted water to a boil.

While waiting, remove the kale stems and chop the leaves into small bite-sized ribbons, then set aside.

Thaw the edamame and peas by running them under cold water or placing them in a bowl of warm water for a few minutes.

Once the water is boiling, add the orzo and cook according to package directions, usually about 9-10 minutes.

Step 2: Build the Salad Base

• thawed edamame from Step 1
• thawed peas from Step 1
• chopped kale from Step 1
• cooked orzo from Step 1

In the final 2 minutes of the orzo cooking time, add the thawed edamame, peas, and chopped kale to the pot.

This brief cooking wilts the kale slightly while keeping it tender and helps the vegetables warm through without overcooking them.

After 2 minutes, drain everything in a colander and transfer back to the pot off the heat.

Step 3: Mix Dressing and Combine

• pasta and vegetable mixture from Step 2
• 2 1/2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 15.5 oz canned chickpeas

In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, garlic powder, salt, and black pepper until emulsified.

Pour this dressing over the pasta and vegetable mixture in the pot, then add the drained and rinsed chickpeas.

Toss everything together gently but thoroughly, making sure the dressing coats all the ingredients evenly.

I find that tossing for about a minute helps the flavors marry together beautifully.

Step 4: Finish and Serve

• completed salad from Step 3
• 1/4 tsp chili flakes

Transfer the salad to a serving bowl or individual plates.

Sprinkle the chili flakes over the top as a garnish for a subtle heat and color.

The salad can be served at room temperature immediately, or chilled for later.

I like to let it sit for 5-10 minutes before serving so all the flavors fully develop and meld together.