Orzo with Tomato and Fried Tofu

4.2
(83)

Pan fried tofu is mixed with orzo, fresh diced tomatoes, lemon and basil then sprinkled with feta cheese. I like cow's milk feta, but goat cheese would be really yummy as well.

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Prep Time:
30 mins
Cook Time:
10 mins
Total Time:
40 mins
Servings:
6
Yield:
6 servings

Ingredients

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 bunch green onions, chopped

  • 1 (14 ounce) package extra firm tofu, diced

  • 3 medium tomatoes, diced

  • 2 tablespoons lemon juice

  • 2 teaspoons dried basil

  • 2 cups orzo pasta

  • salt and pepper to taste

  • 1 (4 ounce) package crumbled feta cheese

Directions

  1. Bring a large pot of lightly salted water to a boil. Add orzo pasta and cook for about 5 minutes, until tender. Drain.

  2. Heat olive oil in a large frying pan or wok over medium-high heat. Fry the garlic and green onions for 20 to 30 seconds until fragrant. Add the tofu, and continue cooking until golden brown.

  3. Stir in the tomatoes, lemon juice, and basil; cook for another minute. Combine with the cooked orzo pasta, season to taste with salt and pepper. Serve sprinkled with crumbled feta cheese.

Nutrition Facts (per serving)

491 Calories
19g Fat
59g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 491
% Daily Value *
Total Fat 19g 25%
Saturated Fat 9g 45%
Cholesterol 45mg 15%
Sodium 626mg 27%
Total Carbohydrate 59g 21%
Dietary Fiber 4g 15%
Total Sugars 8g
Protein 23g
Vitamin C 18mg 88%
Calcium 531mg 41%
Iron 7mg 38%
Potassium 477mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.