Mediterranean Orzo Salad (Vegan)

Mediterranean Orzo Salad (Vegan)

Mediterranean Orzo Salad is a step up from your average pasta salad. Loaded with tofu feta, chickpeas, tomatoes, olives, and a tangy dressing, this recipe is vegan with a gluten-free option.
5 from 2 votes
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Course: Salad
Cuisine: Mediterranean
Keyword: Mediterranean Orzo Salad
Prep Time: 15 minutes
Cook Time: 15 minutes
Resting Time: 2 hours
Total Time: 2 hours 30 minutes
Servings: 8
Calories: 326kcal
Author: Amy Katz

Ingredients

For the Tofu Feta:

For the orzo salad:

  • 12 ounces orzo, (gluten-free, if preferred)
  • 1 can chickpeas, (garbanzo beans) (15 ounces or 1 1/2 cups) rinsed and drained
  • 1 dry pint cherry or grape tomatoes , halved or quartered
  • 1/2 cup Kalamata olives, halved
  • 1/2 red onion , thinly sliced
  • 1/2 cup fresh parsley, chopped

For the dressing:

Instructions

  • To prepare the Tofu Feta, place the tofu cubes in a resealable glass container or zipper bag. Add the coconut vinegar, oregano, and salt. Seal the container, then gently shake to combine. Refrigerate for at least 2 hours or overnight for maximum flavor.
  • Prepare the orzo according to the package directions. Drain and transfer the cooked orzo to a large salad bowl and allow to cool.
  • Once the orzo is cool, add the chickpeas, tomatoes, olives, onion, and parsley to the orzo in the salad bowl.
  • To make the dressing, combine the red wine vinegar, olive oil, mustard, garlic powder, oregano, basil, and salt and pepper in a small jar with a lid. Shake until well combined. Or alternatively, place the ingredients in a small bowl. Whisk until emulsified.
  • Add the dressing to the salad. Toss well so that all the ingredients are coated. Taste and add salt and pepper, as needed. Serve right away, or cover and refrigerate until ready to eat.

Notes

If using extra-firm tofu to make the Tofu Feta, I recommend the EZ Tofu Press to remove the excess liquid.
The Tofu Feta is best made a day ahead to allow it to marinate overnight.
Leftover Mediterranean Orzo Salad will last refrigerated for a few days.
 
 

Nutrition

Calories: 326kcal | Carbohydrates: 44g | Protein: 13g | Fat: 11g | Saturated Fat: 1g | Sodium: 414mg | Potassium: 384mg | Fiber: 5g | Sugar: 3g | Vitamin A: 545IU | Vitamin C: 14mg | Calcium: 74mg | Iron: 2.9mg

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