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Lemon Dill Orzo Pasta Salad with Tofu Cutlets

Lemon Dill Orzo Pasta Salad with Crispy Tofu Cutlets

This Lemon Dill Orzo Pasta Salad with Tofu Cutlets is a high-protein dish bursting with freshness and flavor, perfect for weeknight dinners.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salad
Cuisine: American
Calories: 350

Ingredients
  

For the Salad
  • 1 cup Orzo Can substitute with gluten-free pasta or Banza’s Protein Rice.
  • 14 oz Extra Firm Tofu Can substitute with super firm tofu.
  • 2 tbsp Cornstarch Alternative: potato starch or arrowroot powder.
  • 2 tbsp Nutritional Yeast Can be omitted or replaced with garlic powder.
  • 1 tbsp Lemon Pepper Feel free to experiment with different seasoning blends.
  • 1 cup Snap Peas Can be swapped with asparagus or regular peas.
  • 2 cups Kale Can be replaced with Swiss chard or spinach.
For the Dressing
  • 1 cup Herby Yogurt Dressing Ingredients found in earlier blog recipes.

Equipment

  • Medium bowl
  • shallow bowl
  • Large pot
  • Non-Stick Skillet
  • colander
  • serving bowl

Method
 

Step-by-Step Instructions
  1. Begin by pressing and cutting the extra firm tofu into thick slices. In a medium bowl, combine tamari and vinegar, then carefully add the tofu slices. Ensure they are well-coated, cover, and marinate in the fridge for at least 15 minutes.
  2. While the tofu is marinating, prepare the dredging mixture. In a shallow bowl, whisk together cornstarch, nutritional yeast, lemon pepper, and salt.
  3. In a large pot, bring salted water to a rolling boil. Add the orzo and cook for about 7-10 minutes or until al dente, stirring occasionally.
  4. Heat a non-stick skillet over medium heat and add a splash of olive oil. Dredge each marinated tofu slice in the prepared mixture, coating evenly. Sear the tofu for 4-5 minutes on each side.
  5. In the same skillet, using the residual oil, add chopped shallots, snap peas, and kale. Sauté for about 5 minutes, stirring frequently.
  6. In a large serving bowl, toss the cooked orzo with the sautéed vegetables and herby yogurt dressing until evenly mixed.
  7. Finally, plate the orzo salad and arrange the crispy tofu cutlets on top. Garnish with fresh lemon wedges.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 1800IUVitamin C: 35mgCalcium: 300mgIron: 3mg

Notes

For best results, press tofu thoroughly and adjust seasoning to taste. Store the dressing separately to maintain freshness.

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