Orzo salad recipe with tofu and broccoli

This orso salad recipe uses an unusual combination of whole wheat orzo, super-good-for-you broccoli and high protein vegetarian food, tofu, to create its satisfying feel both in your mouth and in your stomach. Basil adds not only wonderful note to it, but also its antiviral and anti-ageing mighty powers. 

whole wheat orzo salar with broccoli and firm tofu


It's a versatile salad that goes well with any dressing of your choice; I made it with mayo, but it would be just as good with any other healthy salad dressing of your choice.  It is very quick to cook if you use the sequence of steps listed below. Overall, this is a quick and healthy, versatile high protein meal, and it stores well in the fridge. Definitely a keeper!

Orzo Salad with tofu and broccoli

Pasta is not a super healthy food, unless you get whole-wheat orzo. With addition of tofu, this salad becomes a perfect meal for those on a fat loss path, those who exercise and need a healthy high protein meal to fuel their muscles. I am on the "Burn the fat, feed the muscle" program by Tom Venuto, and this salad is one of my favourite lunch choices. 
  • 1.5 cooked orzo pasta (1 cup dry), preferably whole-wheat
  • 1 medium size tomato (chopped)
  • 5 big florets of broccoli (blanched)
  • 1 stalk celery, chopped
  • 1 pack firm tofu ( herbed of plain)
  • 1 tbsp chopped red onion
  • 1 marinated pepper ( replace with pickle if necessary, the key is to add someting with marinated flavor to spice up otherwice bland taste)
  • 2 tbsp fresh basil ( alternatively, 2 tbsp of parsley or 1 tbsp of oregano)
  • salt, pepper
  • 2 tbsp of marinade/salad dressing of your choice to cook with tofu

Dressing ideas:

  • 2 tbsp mayo  or 
  • 2 tbsp flax oil plus 3 tbsp lemon juice or
  • Any healthy dressing of your choice.

Tasty variations could be created by adding sliced radishes or cucumbers.

  1. Boil orzo and drain it; wash it under the cold water
  2. Meanwhile, steam or blanch broccoli for 5 minutes in a pan covered with a lid with the addition of 1/4 cup water 
  3. While broccoli is being blanched, cube firm tofu
  4. Take broccoli out of the pan; immediately place tofu there, and if there is no water left, add several tablespoons of water; Add 2 tbsp marinade of your choice; for example, I  used chef Jono's Mango Dressing. Cook for 3-5 minutes until water evaporates
  5. Chop onions, broccoli, tomatoes, marinated pepper, and celery
  6. Mix all ingredients and add tofu, don't worry that it is still hot. 

Serves 4-5 . This salad stores very well and its taste gets better with time. Make sure not to add dressing to the whole batch for better storage and taste.


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