TOFU AND VEGETABLES STIR-FRY WITH COUSCOUS

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Tofu and Vegetables Stir-Fry with Couscous image

This is a good idea for a high-protein recipe if you are vegan. I hope you enjoy it! You can serve this dish with rice or pasta instead of couscous.

Provided by Valeria Pinzon Rivera

Categories     Main Dish Recipes     Stir-Fry

Time 55m

Yield 4

Number Of Ingredients 21

10 ounces tofu, cubed
2 tablespoons olive oil, divided, or as needed
1 teaspoon curry powder, or to taste
salt and ground pepper to taste
1 head broccoli, cut into florets
1 carrot, sliced
8 cups fresh spinach
1 onion, diced
½ cucumber, sliced
1 radish, sliced
1 pinch ground nutmeg, or to taste
2 tablespoons soy sauce, divided, or to taste
1 tablespoon honey, or to taste
1 tablespoon peanut butter
1 pinch ground ginger, or to taste
1 pinch ground black pepper to taste
1 cup water
1 cup couscous
1 tablespoon vegan margarine
1 clove garlic, minced
1 tablespoon pistachio nuts, or to taste

Steps:

  • Mix tofu, 1 tablespoon oil, curry powder, salt, and pepper together in a bowl. Let stand for 30 minutes.
  • While tofu is marinating, place broccoli and carrot in a microwave-safe bowl with 1 tablespoon water and 1 pinch salt. Cover and cook in the microwave for 2 1/2 minutes.
  • Heat 1 tablespoon oil in a wok over high heat. Saute spinach, onion, cucumber, radish, nutmeg, and 1 pinch salt until spinach is wilted, about 1 minute. Add 1 tablespoon soy sauce, honey, peanut butter, ginger, and black pepper. Add cooked broccoli and carrot. Reduce heat to low and cover the wok.
  • Place marinated tofu in a pan over medium heat. Add 1 tablespoon soy sauce. Cook until heated through, about 3 minutes. Add to vegetable mixture in the wok.
  • Bring water to a boil in a saucepan. Add couscous, margarine, and garlic. Mix well, cover the saucepan, and let rest until water is absorbed, about 10 minutes.
  • Serve couscous in a bowl topped with tofu mixture and pistachios.

Nutrition Facts : Calories 436.3 calories, Carbohydrate 57.6 g, Fat 16.9 g, Fiber 8.2 g, Protein 18.2 g, SaturatedFat 2.9 g, Sodium 644.3 mg, Sugar 10.8 g

thomas pasuquin
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I'm a beginner cook and this recipe was easy to follow. The tofu was crispy and flavorful, and the vegetables were cooked perfectly. I especially loved the addition of the couscous, which added a nice touch of texture and flavor. I will definitely be


imran Luck
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This is a great recipe for beginners.


Joel Lucas
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I was looking for a healthy and easy tofu recipe and this one fit the bill perfectly. The tofu was crispy and flavorful, and the vegetables were cooked perfectly. I especially loved the addition of the couscous, which added a nice touch of texture an


jaden Edwards
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I highly recommend this recipe!


Gabriel Larios
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I've made this recipe several times now and it's always a hit. The tofu is always crispy and flavorful, and the vegetables are cooked perfectly. I love that this recipe is so versatile - I can use whatever vegetables I have on hand. I also like that


marcus banda
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This is my new favorite tofu recipe!


Zekarais
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I'm not a huge fan of tofu, but this recipe changed my mind. The tofu was crispy and flavorful, and the vegetables were cooked perfectly. The couscous was a great addition and added a nice texture to the dish. I will definitely be making this recipe


Goodness Chigozie
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Yum!


Ramesh Mahato
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This recipe was easy to follow and the end result was amazing. The tofu was so flavorful and the vegetables were cooked perfectly. I especially loved the addition of the couscous, which added a nice touch of texture and flavor. I will definitely be m


Lawrence Amankona
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5 stars!


timoth msangi
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I followed the recipe exactly and it turned out perfectly. The tofu was crispy on the outside and tender on the inside, and the vegetables were cooked to perfection. The couscous was a great addition and added a nice texture to the dish. Overall, thi


Kalab Daww
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Delicious and healthy!