Vegan Greek Salad with Orzo is a delightful blend of Mediterranean flavors, perfect for a light and nutritious meal. This recipe offers a creative twist by incorporating orzo pasta and tofu feta into the classic Greek salad, making it a filling and satisfying dish that’s also convenient for meal prep.
Ingredients & Substitutions
Salad:
- Dry orzo (use chickpea orzo for GF)
- Arugula
- Cucumber, diced
- Cherry tomatoes, cut in half
- Kalamata olives, sliced
Tofu Feta:
- Extra firm tofu, drained and pressed (firm works too)
- Extra virgin olive oil
- Red wine vinegar (sub apple cider vinegar)
- Nutritional yeast
- Lemon juice
- Italian seasoning
- Onion powder
- Garlic powder
- White miso paste
- Salt and pepper to taste
Yogurt Dressing:
- Vegan Greek yogurt
- Extra virgin olive oil
- Fresh lemon juice
- Dried dill (sub 2 tbsp fresh chopped dill)
- Garlic powder (sub ½ clove fresh minced garlic)
- salt and pepper to taste
Helpful Tools
- Medium-sized airtight container
- Mixing bowl
- Large salad jars
How To Make This Vegan Greek Salad With Orzo Recipe
Cooking Orzo:
- Start by cooking the orzo according to package instructions.
- Once the orzo is cooked, strain and rinse with cool water.
Preparing Tofu Feta:
- In a medium-sized airtight container, combine olive oil, vinegar, nutritional yeast, Italian seasoning, onion powder, garlic powder, salt, and white miso paste. Mix well.
- Cut the tofu into bite-sized cubes and add them to the marinade. Close the lid and shake gently to coat all tofu pieces.
- Allow to marinate if time permits; if not, pour the leftover marinade onto the tofu in the salad jars.
Making Yogurt Dressing:
- In a medium mixing bowl, combine Greek yogurt, olive oil, dill, garlic, and lemon juice. Add salt and pepper to taste and stir to combine.
Assembling the Salad Jars:
- Using three large jars, layer them by adding the yogurt dressing, tofu, cucumbers, cherry tomatoes, olives, cooked orzo, and topping with a big handful of arugula.
- Pour the salad jar into a bowl when ready to eat and toss to combine. Enjoy!
Tips & Tricks
- Ensure the tofu is well-pressed to achieve a firmer texture.
- Marinating the tofu enhances its flavor, but it’s not essential for a delicious salad.
- Adjust the seasoning according to your taste preferences.
- Mason jars are ideal for meal prep as they keep the ingredients fresh and portable.
FAQs
Can I use regular feta cheese instead of tofu feta?
Yes, you can substitute tofu feta with traditional feta cheese if you’re not following a vegan diet.
How long does this salad stay fresh in the fridge?
When stored in airtight containers, this salad can stay fresh for up to 3-4 days.
Yes, the dressing can be prepared in advance and stored in the refrigerator for up to a week.
The dressing can be stored in the refrigerator for up to one week.
Vegan Greek Salad With Orzo Mason Jar Meal Prep
Try Vegan Greek Salad with Orzo, a colorful blend of veggies, tofu feta, and tangy yogurt dressing. Perfect for meal prep or a quick, healthy meal!
Ingredients
Salad
- ½ cup dry orzo (use chickpea orzo for GF)
- 3 large handfuls arugula
- ½ cucumber, diced
- ½ cup cherry tomatoes, cut in half
- ¼ cup kalamata olives, sliced
Tofu Feta
- 1 block extra firm tofu, drained and pressed (firm works too)
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar (sub apple cider vinegar)
- 2 tbsp nutritional yeast
- 3 tbsp lemon juice
- 1 tbsp Italian seasoning
- ½ tsp onion powder
- 1 tsp garlic powder
- ½ tsp white miso paste
- salt and pepper to taste
Yogurt Dressing
- ⅓ cup vegan Greek yogurt
- 1 tsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp dried dill (sub 2 tbsp fresh chopped dill)
- ½ tsp garlic powder (sub ½ clove fresh minced garlic)
- salt and pepper to taste
Instructions
- Start by cooking the orzo according to package instructions.
- Once the orzo is cooked, strain and rinse with cool water.
Vegan Tofu Feta
- In a medium sized airtight container add in olive oil, vinegar, nutritional yeast, Italian spice, onion powder, garlic powder, salt and white miso paste. Mix well to combine.
- Cut the tofu into bite sized cubes, and add into the marinade. Close the lid and shake gently to coat all tofu pieces in the marinade.
- Allow to marinate if you have time, if not simply poor the leftover marinade onto the tofu in the salad jars.
Vegan Yogurt Dressing
- In a medium mixing bowl, combine Greek yogurt, olive oil, dill, garlic and lemon juice. Add salt and pepper to taste and stir to combine.
Assembling the Salad Jars
- Using 3 large jars, layer them by adding the yogurt dressing, tofu, cucumbers, cherry tomatoes, olives, cooked orzo, and topping with a big handful of arugula. Pour the salad jar into a bowl when you're ready to eat, and toss to combine. Enjoy!
Notes
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Serving: 350g | Calories: 400kcal | Carbohydrates: 50g | Protein: 20g | Fat: 17.5g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 7g | Sodium: 400mg | Potassium: 600mg | Fiber: 5g | Sugar: 2g | Vitamin A: 75IU | Vitamin C: 75mg | Calcium: 30mg | Iron: 3mg
Tried this recipe?Let us know how it was!
Conclusion: Greek Salad With Orzo Meal Prep
Vegan Greek Salad with Orzo offers a refreshing and nutritious meal option that’s perfect for on-the-go individuals. With its vibrant colors, flavorful ingredients, and convenient mason jar assembly. It’s a recipe that’s both satisfying and easy to prepare.
Loved this meal prep idea, I used rice as I didn’t have orzo and was still really nice. But next time I will try and use that or another noodle. Flavour was delicious
Thank you so much Vicki! I’m so happy you loved it! The orzo is really delicious you’ll have to let me know if you try it 🙂
I’m made this is with chickpeas and was amazing! Can you perhaps make more recipes like this?
Thank you so much Charlie! I’m so happy you like it and yum it would be so delicious with chickpeas! yes I can absolutely make more like this! Are you looking for more mason jar meal preps? Or more Mediterranean vegan recipes? Let me know 🙂
These are amazing plant based meal prep recipes ⭐️⭐️⭐️⭐️⭐️
Thank you so much Una!! SO happy you love them 🙂