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
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