Sticky Tofu Halloumi Orzo Pasta Salad (Vegan)
A lovely fresh, zesty and vibrant Sticky Tofu Halloumi Orzo Pasta Salad made with some staple ingredients and lots of flavour. This meal prep salad is naturally vegan, easily gluten-free and high in fibre and protein.
I love a good meal prep lunch option, and this one is perfect for a delicious meal that comes together in about 30 minutes and is naturally plant-based and gluten-free. it’s also high in fibre and protein and ticks all the flavour boxes. There’s lots of texture in here and it keeps well in the fridge for a few days, so it’s ideal for meal prep for the week. You can add in different veggies that you have on hand, but I have stuck with the basics as they star of the show really is this sticky tofu halloumi. I am calling it “halloumi” as it turns sticky and golden love hot honey halloumi, and we add spices, herbs and seasonings to make it slightly tangy and “cheesy” too.
Why will I love this meal?
This is so good:
- Fresh, vibrant and flavoursome
- With tofu-based halloumi bites that are golden and sticky
- Tofu adds lots of lovely protein
- High in fibre with lots of different veggies
- Uses basic ingredients
- Lots of flavour comes from pantry staples
- A simple lemony mustard dressing to tie it all together
- Ideal for meal prep
- Keeps for a few days in the fridge
- No soggy salads!
- Everyone will love it
- Naturally plant-based, dairy-free and egg-free
- Easily gluten-free
- Nut-free
- Packs in so many different plant points
- Use this tofu recipe for other bowls and meals
- Make up a bigger batch to feed more
- Delicious for lunch or dinner
- Feels summery and fresh
- Ready in 30 minutes or less
If you already love the sound of this orzo, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the tofu halloumi:
- Extra-firm tofu: make sure it’s extra firm and either chop up or break apart with your hands (this adds more texture).
- Lemon: for the tang.
- Seasonings: a mix of dried oregano, parsley, garlic granules, salt and pepper.
- Nutritional yeast: this adds the cheesiness and savouriness that we love.
- Extra virgin olive oil: for adding lots of rich flavour and to allow it to fry off well.
- Chilli flakes: for adding as you fry it off to make it “hot” honey-style.
- Maple syrup: or you can use honey if you don’t’ mind it.
As for the orzo:
- Orzo pasta: this is the small pasta that’s shaped like rice. You can use GF pasta where needed.
- Cherry tomatoes: sliced in ½ or ¼.
- Cucumber: chopped small for freshness.
- Red onion: or use spring onion.
- Pepper: red or orange work best.
- Artichokes: the jarred kind in oil, simply drain and chop them.
- Olives: use green or black pitted olives.
- Chopped herbs: I love mint or basil – or both.
- Seed sprinkle: I use my super seed sprinkle recipe, or you can use any mixed seeds.
Finally for the dressing:
- Extra-virgin olive oil: as above.
- Lemon: as above.
- Dijon mustard: to add lots of flavour.
- Maple syrup: or honey.
- Garlic: for flavour.
- Seasoning: dried oregano and chilli flakes.
Is this gluten-free and nut-free?
This is easily gluten-free as long as you use GF orzo. It’s naturally nut-free.
How do I make this?
This comes together in a few steps:
- Break apart the tofu and toss with the marinade ingredients: cover and keep for up to 3 days in the fridge.
- Add the tofu to a tray and air fry: until golden.
- Add the hot chilli syrup: and continue to air fry until sticky.
- Cook the orzo: according to packet instructions.
- Chop and prepare the salad ingredients: how you like.
- Combine the dressing ingredients: and shake or stir well.
- If making into salad jars layer up according to the photo: or arrange in a salad bowl and toss well.
How long will it last?
These jars will keep for 2-3 days in the fridge.
What other recipes can I try?
For more meal prep lunch and dinner options:
- Spring Couscous Salad with Basil Pesto
- Veggie Packed Noodle Salad with Carrot Ginger Dressing
- Cashew Crunch Noodle Salad
- Mango Tofu Quinoa Salad
- Pistachio Pesto Pasta Salad
Sticky Tofu Halloumi Orzo Pasta Salad (Vegan)
A lovely fresh, zesty and vibrant Sticky Tofu Halloumi Orzo Pasta Salad made with some staple ingredients and lots of flavour. This meal prep salad is naturally vegan, easily gluten-free and high in fibre and protein.
Ingredients
For the Sticky Tofu Halloumi:
- 400g extra-firm tofu, in cubes
- 2 lemons, juiced (4 tbsp juice)
- Herbs: 2 tsp dried oregano, 2 tsp dried parsley, 1 tsp garlic granules
- 4 tbsp nutritional yeast
- 4 tbsp extra-virgin olive oil, plus extra
- Salt and pepper
- 1 tsp chilli flakes
- 4 tbsp maple syrup or honey
For the Orzo Pasta Salad:
- 200g orzo
- 320g cherry tomatoes
- 1 small cucumber
- 1 red onion, thinly sliced
- 1 red/orange pepper, small dice
- 150g jarred artichokes (drained weight)
- 150g pitted olives, sliced
- 2 tbsp freshly chopped herbs (e.g. mint or basil)
- 4 tbsp super seed sprinkle
For the Dressing:
- 3 tbsp extra virgin olive oil
- 1 lemon, juiced (2 tbsp juice)
- 1 tsp Dijon mustard
- 1 tsp maple syrup or honey
- 1 small garlic clove, grated
- ½ tsp dried oregano
- ¼ tsp chilli flakes
Instructions
- Start with the tofu. Add the lemon juice, oregano, parsley, garlic, nutritional yeast, olive oil, salt and pepper to a large bowl or sealable container and stir well. Add in the tofu cubes and either still well or place the lid on and shake to evenly coat the tofu. You can now store the tofu in the fridge to marinade for up to 3 days.
- Combine the chilli flakes and syrup in a small bowl.
Heat the air fryer to 200ºC* and have one large or two smaller trays to hand. - Place the tofu cubes on the tray (leave any leftover marinade behind) and air fry for 12 minutes. Turn the pieces over and now pour over the chilli syrup. Toss well and return to the air fryer for 5 minutes, until golden and sizzling.
- Meanwhile, add the tomatoes with some salt and pepper and a little olive oil to another tray and air fry for 12 minutes, until blistering.
- Cook the orzo according to packet instructions and rinse under cold water.
- Slice the cucumber in half lengthways, scoop out the seeds (you can eat these) and slice into small cubes. Chop up the other vegetables, too.
- Combine the salad dressing ingredients in a small bowl or jar and stir/shake to emulsify.
- If serving these as jars, divide the dressing between 4 jars and top with the orzo, all the vegetables, artichokes, olives, roasted tomatoes, sticky tofu and the fresh herbs and seed sprinkle. Allow to cool before sealing and storing in the fridge for 2-3 days.
- Or, serve these in bowls, add the orzo to a large bowl and top with all the vegetables, artichokes, olives, and roasted tomatoes. Pour over the dressing and toss well. Divide between four bowls and top with the sticky tofu, the fresh herbs and seed sprinkle. Keep leftovers in a sealed container in the fridge for 2-3 days.
Notes
*You can also fry off the tofu in a large non-stick pan for 10 minutes or until bubbling and golden before pouring over the chilli syrup and cooking for another 2-3 minutes.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Sticky Tofu Halloumi Orzo Pasta Salad so please let me know in the comments below and leave a star review above. If you do make this, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With orzo love x
Skip to Recipe