Balsamic Tofu Orzo Salad
Looking for a light, delicious dish to boost your weekly meals? This balsamic tofu orzo salad is packed with fresh flavours and is sure to become your new favourite recipe, perfect for feeling full and satisfied!
In the collections
The ingredients
Balsamic tofu
- 1 extra-firm tofu, 454 g block; cubed
- 1 tbsp balsamic vinegar
- 2 tsp maple syrup
- 1 tsp olive oil
- 1 tsp minced garlic
- 1 tsp dried oregano
Salad
- 2 cups orzo, cooked
- 2 cups spinach, roughly chopped
- 1 cup cucumbers, chopped
- 2 celery, stalks; chopped
- 1 cup cherry tomatoes, chopped
- 1 medium carrot, julienned
- 1 red onion, small; thinly sliced
- ¼ cup hemp hearts
Balsamic dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- ½ lemon, juice
- 1 tbsp Dijon mustard
- 1 tsp dried oregano
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
The method
- In a container, add the tofu and the balsamic marinade. Marinate for at least 30 minutes to 1 hour, or overnight.
- In a small jar, add the dressing ingredients and mix until smooth. Set aside.
- In a medium skillet over high heat, add the tofu and cook until all the liquid has evaporated. Set aside.
- In a large salad bowl, add all the salad ingredients along with the cooked tofu. Pour the dressing over the top and mix with a wooden spoon to combine everything well.
My tips
Refrigerate for up to 4 days.
Nutrition facts
Per serving, for reference only.
- 350Calories
- 20 gFat
- 22 gCarbs
- 4 gFibre
- 21 gProtein
Tofu contains all the essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.
Tofu contains isoflavones, plant compounds that may have antioxidant properties and support hormonal balance.
Hemp hearts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports heart health by reducing inflammation, improving cholesterol and supporting brain health.
