Savory Tofu and Vegetables Over Tomato Couscous
Elevate your dinner with the vibrant, nourishing flavors of Savory Tofu and Vegetables Over Tomato Couscous. This plant-based recipe combines golden, crispy cubes of perfectly seasoned tofu with sautéed zucchini, bell peppers, and juicy cherry tomatoes for a colorful veggie medley. The dish is served on a bed of fluffy couscous infused with rich tomato paste, aromatic oregano, and a hint of fresh parsley and lemon juice, delivering a tangy, Mediterranean-inspired twist. Ready in just 45 minutes, this protein-packed meal is ideal for busy weeknights yet elegant enough for entertaining. Packed with bold flavors, wholesome ingredients, and vegan-friendly appeal, this recipe promises to be a crowd-pleaser. Serve warm, garnished with parsley or a splash of olive oil for an extra touch of freshness. Perfect for anyone seeking a healthy, flavorful, and easy-to-make dinner option!
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Recipe Information
Ingredients
- 400 g firm tofu
- 3 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp salt
- 0.5 tsp black pepper
- 1 medium zucchini
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 200 g cherry tomatoes
- 1 cup couscous
- 1 cup vegetable broth
- 2 tbsp tomato paste
- 1 tsp dried oregano
- 2 tbsp fresh parsley
- 1 tbsp lemon juice
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for 10-15 minutes.
While the tofu is pressing, dice the zucchini, red bell pepper, and yellow bell pepper into bite-sized pieces. Halve the cherry tomatoes and set all vegetables aside.
Cut the pressed tofu into 1-inch cubes. In a mixing bowl, toss the tofu with 1 tablespoon of olive oil, paprika, garlic powder, salt, and black pepper until evenly coated.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the tofu cubes and cook for 5-7 minutes on each side until golden and crispy. Remove from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced zucchini, bell peppers, and cherry tomatoes, and sauté for 6-8 minutes until tender but still slightly crisp. Season with a pinch of salt and pepper, then remove from heat and set aside.
In a medium saucepan, bring the vegetable broth to a boil. Stir in the tomato paste and dried oregano until fully dissolved.
Remove the saucepan from heat and stir in the couscous. Cover with a lid and let sit for 5 minutes to allow the couscous to absorb the liquid.
Fluff the couscous with a fork and mix in the fresh parsley and lemon juice for added freshness.
To serve, divide the tomato couscous among four plates. Top each with the sautéed vegetables and crispy tofu.
Optional: Garnish with additional parsley or a drizzle of olive oil before serving. Serve warm and enjoy!
Nutrition Facts
Calories |
356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 655 mg | 28% | |
| Total Carbohydrate | 28.7 g | 10% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 7.9 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 727 mg | 56% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 827 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
