Vegan Mediterranean Orzo Salad with Chickpeas
This vegan Mediterranean orzo salad with chickpeas is packed with cherry tomatoes, Kalamata olives, red onion, parsley, and vegan feta in a simple homemade vinaigrette. It’s easy to make, great for meal prep, and perfect for lunch, dinner, or a flavorful side dish.
Servings: 8
Calories: 316kcal
Ingredients
For the Tofu Feta:
- 1-16 ounce block super firm tofu (or extra-firm tofu, pressed) patted dry
- ¼ cup coconut vinegar (or substitute champagne vinegar or apple cider vinegar)
- 1½ teaspoons dried oregano
- ¼ teaspoon sea salt
For the orzo salad:
- 12 ounces orzo (gluten-free, if needed)
- 1-15 ounce can chickpeas rinsed and drained (1½ cups)
- 1 dry pint cherry or grape tomatoes halved or quartered
- ½ red onion thinly sliced
- ½ cup Kalamata olives halved
- ½ cup fresh parsley chopped
For the dressing:
- ¼ cup extra virgin olive oil
- ¼ cup red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- salt and pepper to taste
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.1-16 ounce block super firm tofu, ¼ cup coconut vinegar, 1½ teaspoons dried oregano, ¼ teaspoon sea salt
- Prepare the orzo according to the package directions. Rinse with cold water in a colander, drain, and transfer the cooked orzo to a large salad bowl and allow to cool.12 ounces orzo
- Once the orzo is cool, add the chickpeas, tomatoes, onion, olives, and parsley to the orzo in the salad bowl.1-15 ounce can chickpeas, 1 dry pint cherry or grape tomatoes , ½ cup Kalamata olives, ½ red onion , ½ cup fresh parsley
- 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.¼ cup red wine vinegar, ¼ cup extra virgin olive oil, 1 teaspoon Dijon mustard, 1 teaspoon garlic powder, 1 teaspoon dried oregano, 1 teaspoon dried basil, salt and pepper
- 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 refrigerate in an airtight container until ready to eat.
Notes
Leftover orzo salad will last refrigerated in an airtight container for up to 3 days.
Nutrition
Calories: 316kcal | Carbohydrates: 42g | Protein: 12g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 406mg | Potassium: 307mg | Fiber: 5g | Sugar: 2g | Vitamin A: 370IU | Vitamin C: 6mg | Calcium: 69mg | Iron: 3mg
