Best 5 Savory Tofu And Vegetables Over Tomato Couscous Recipes

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Indulge in a symphony of flavors with our savory tofu and vegetables over tomato couscous, a delightful blend of textures and colors. This wholesome dish features succulent tofu, crisp vegetables, and a vibrant tomato couscous, creating a harmonious balance of flavors. Additionally, discover a delightful roasted vegetable medley with tangy balsamic vinegar, perfect for a healthy and flavorful side dish. For a taste of traditional Italian cuisine, try our classic pesto pasta, a timeless recipe with vibrant green pesto, tender pasta, and a sprinkling of Parmesan cheese. And for a refreshing treat, quench your thirst with our invigorating pineapple-cucumber cooler, a tropical delight that offers a burst of freshness.

Check out the recipes below so you can choose the best recipe for yourself!

TOFU AND VEGETABLES STIR-FRY WITH COUSCOUS



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

MOROCCAN TOFU WITH COUSCOUS



Moroccan Tofu with Couscous image

Provided by Food Network Kitchen

Time 40m

Yield 4 servings

Number Of Ingredients 12

1 1-pound package fresh soup greens
2 tablespoons extra-virgin olive oil
1 15-ounce can cherry tomatoes, drained (juices reserved)
1 1/2 teaspoons ground cumin
1 teaspoon ras el hanout (Moroccan seasoning) or pumpkin pie spice
Kosher salt and freshly ground pepper
1 cup couscous
1 12- to 14-ounce package firm tofu, drained and cut into 1/2 -inch cubes
1/3 cup dried apricots, chopped
1/3 cup pitted green olives, halved
1 tablespoon harissa (Moroccan chile paste), plus more to taste
2 tablespoons chopped fresh cilantro

Steps:

  • Set aside the herbs from the soup greens; peel the vegetables as needed, then chop. Heat the olive oil in a medium pot or Dutch oven over medium heat. Add the chopped vegetables; cook, stirring, until softened, 5 minutes. Stir in the tomato juices, 1/2 teaspoon each cumin, ras el hanout and salt, and a few grinds of pepper. Cook until the liquid is thickened, 2 minutes. Add 2 cups water and the tomatoes. Cover and simmer until the vegetables are tender, 8 to 10 minutes. Meanwhile, prepare the couscous as the label directs; set aside.
  • Add 1/2 cup water, the tofu, dried apricots, olives, harissa and the remaining 1 teaspoon cumin and 1/2 teaspoon ras el hanout to the pot; gently stir to combine. Cover and warm through, about 5 minutes. Remove from the heat.
  • Chop the soup green herbs and add to the pot along with half of the cilantro. Season with salt and more harissa. Serve with the couscous and top with the remaining cilantro.

Nutrition Facts : Calories 400 calorie, Fat 14 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 450 milligrams, Carbohydrate 52 grams, Fiber 8 grams, Protein 18 grams

SAVORY TOFU AND VEGETABLES OVER TOMATO COUSCOUS



Savory Tofu and Vegetables over Tomato Couscous image

A vegetarian couscous recipe I found in Vegetarian Times. I haven't had couscous with tofu or artichoke hearts before, so I'm interested in trying this.

Provided by Enjolinfam

Categories     One Dish Meal

Time 45m

Yield 4 serving(s)

Number Of Ingredients 11

1 (6 ounce) jar marinated artichoke hearts
1 (14 ounce) package extra firm tofu, drained and cubed
1 teaspoon ground cumin
1 teaspoon black pepper, divided
2 tablespoons olive oil
4 medium carrots, thinly sliced (1 1/2 cups)
2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
1 (14 1/2 ounce) can diced tomatoes
1 cup whole wheat couscous
2 garlic cloves, minced (2 tsp)
salt, to taste

Steps:

  • Combine artichokes and liquid, tofu, cumin, and 3/4 teaspoons pepper in nonsick skillet. Cook over high heat 5 minutes or until liquid evaporates, stirring constantly. Transfer to bowl and set aside.
  • Heat oil in same skillet over medium-high heat. Add carrots, leeks, and 1/4 teaspoons pepper. Cook 10 minutes, or until carrots are tender and leets are lightly browned.
  • Meanwhile, bring tomatoes and liquid and 2/3 cup water to a boil in saucepan. Stir in couscous, cover, and remove from heat. Let stand 5 minutes, then fluff with fork.
  • Add garlic and reserved tofu mixture to vegeable mixture in skillet. Cook 3 minutes over medium heat, or until heated through and garlic is fragrant. Serve tofu and vegetables over tomato couscous.

Nutrition Facts : Calories 228.2, Fat 11.7, SaturatedFat 1.9, Sodium 95.1, Carbohydrate 24, Fiber 8.6, Sugar 8.4, Protein 11.8

SAVORY TOFU AND VEGETABLES OVER TOMATO COUSCOUS



Savory Tofu and Vegetables over Tomato Couscous image

I love couscous and found early on that the liquid one uses to cook the dish determines the flavor. So I use a variety of liquids but I'm pretty sure tomato couscous is my favorite. The dish from start to finish takes 30 minutes or less. It serves 4. Any meal that comes in at less than five hundred calories is a bonus.

Provided by Angel Slave

Categories     Other Main Dishes

Time 35m

Number Of Ingredients 10

1 jar(s) 16 oz jar marinated artichoke hearts
1 pkg 16 oz. pkg. extra-firm tofu, drained and cubed
1 tsp ground cumin
1 tsp cracked black pepper, divided
2 Tbsp evoo
4 medium carrots, thinly sliced
2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
1 can(s) 14.5 oz can diced tomatoes
1 c whole wheat couscous
4 clove garlic, minced (4 tsp.)

Steps:

  • 1. Combine artichokes and liquid, tofu, cumin, and 3/4 tsp. pepper in nonstick skillet. Cook over high heat 5 minutes or until liquid evaporates, stirring constantly. Transfer to bowl, and set aside.
  • 2. Heat oil in same skillet over medium high heat. Add carrots, leeks, and 1/4 tsp. pepper. Cook 10 minutes, or until carrots are tender and leeks are lightly browned.
  • 3. Meanwhile, bring tomatoes and liquid and 2/3 cup of water to a boil in a saucepan. Stir in couscous, cover and remove from heat. Let stand 5 minutes, then fluff with fork.
  • 4. Add garlic and reserved tofu mixture to vegetable mixture in skillet. Cook 3 minutes over medium heat, or until heated through and garlic is gragrant. Serve tofu and vegetables over tomato couscous.

CRISPY TOFU WITH BALSAMIC TOMATOES



Crispy Tofu With Balsamic Tomatoes image

You don't need to fry tofu to get it crisp-edged and golden brown. Drizzling it with a mix of cornstarch and oil, then roasting it will deliver a closely crunchy approximation that won't splatter oil across your countertop. Here, the tofu is roasted alongside balsamic-glazed cherry tomatoes, sliced garlic and red onions, all of which caramelize as they cook. Top everything with a handful of fresh herbs, then serve it over rice, quinoa or another grain for an easy, plant-based meal. Note that the recipe serves only two to three. To double it, use two sheet pans and add a few extra minutes to the cook time.

Provided by Melissa Clark

Categories     easy, weekday, vegetables, main course

Time 55m

Yield 2 to 3 servings

Number Of Ingredients 12

1 (14- to 16-ounce) package extra-firm or firm tofu, cut crosswise into 1-inch-thick slices
1 1/2 teaspoons kosher salt (Diamond Crystal), plus more as needed
1/2 teaspoon freshly ground black pepper, plus more as needed
3 tablespoons extra-virgin olive oil, plus more for finishing
1 tablespoon cornstarch
1 teaspoon garlic powder (optional)
1 teaspoon dried oregano
1 pint cherry tomatoes, halved if large, kept whole if small
1 large red onion, cut into 1/4-inch wedges (about 2 cups)
3 garlic cloves, thinly sliced
1 1/2 teaspoons balsamic vinegar, plus more for finishing
1/2 cup fresh cilantro or parsley leaves and tender stems, roughly chopped

Steps:

  • Heat oven to 400 degrees and line a sheet pan with parchment paper.
  • Arrange tofu slices on a clean kitchen towel or on paper towels. Cover with another kitchen towel (or paper towels) and place a flat cutting board or baking pan on top. If your cutting board or pan is lightweight, stack a few cans or a skillet on top to weigh it down. Let tofu drain for at least 15 minutes, and up to 45 minutes.
  • Transfer tofu to a cutting board and cut slabs into 1-inch cubes. Pat them dry with paper towels and season both sides of the tofu with 3/4 teaspoon of the salt and 1/4 teaspoon black pepper.
  • In a medium mixing bowl, whisk together 1 tablespoon oil, cornstarch, garlic powder (if using) and 1/2 teaspoon of the oregano. Add tofu to cornstarch mixture and gently toss until tofu is evenly coated. Dump tofu onto one side of the prepared sheet pan.
  • In a large bowl, toss together tomatoes, onion, garlic, balsamic vinegar, remaining 1/2 teaspoon oregano, 3/4 teaspoon salt and 1/4 teaspoon pepper. Drizzle in the remaining 2 tablespoons of the oil, tossing to combine.
  • Arrange vegetables on other side of the prepared sheet pan. Bake until tofu is crisp and golden brown, and tomatoes are condensed, 25 to 35 minutes. Halfway through baking, flip tofu and toss vegetables while keeping the tofu and veggies separate.
  • To serve, sprinkle cilantro on top and drizzle with balsamic and oil, if you'd like.

Tips:

  • Choose firm or extra-firm tofu: This type of tofu holds its shape better during cooking and absorbs more flavor from the marinade.
  • Press the tofu: Pressing the tofu removes excess water, resulting in a firmer texture and better flavor absorption.
  • Marinate the tofu: Marinating the tofu in a flavorful mixture of soy sauce, garlic, ginger, and sesame oil adds depth of flavor.
  • Pan-fry the tofu: Pan-frying the tofu creates a crispy outer layer while keeping the inside tender.
  • Use a variety of vegetables: This recipe calls for broccoli, red bell pepper, and zucchini, but you can use any vegetables you like.
  • Cook the vegetables until tender-crisp: Overcooked vegetables will become mushy, so aim for a tender-crisp texture.
  • Use a flavorful tomato sauce: A good-quality tomato sauce will add a rich, savory flavor to the dish.
  • Serve the dish over couscous: Couscous is a versatile grain that pairs well with the savory tofu and vegetables.

Conclusion:

This savory tofu and vegetables over tomato couscous is a delicious and healthy meal that is perfect for a weeknight dinner. The tofu is crispy and flavorful, the vegetables are tender-crisp, and the tomato sauce is rich and savory. Served over couscous, this dish is a satisfying and nutritious meal that is sure to please everyone at the table.

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