Best Savory Tofu And Vegetables Over Tomato Couscous Recipes

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

Ingredients

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

Ingredients

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.

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#lactose #60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #occasion #main-dish #side-dishes #beans #vegetables #african #vegan #vegetarian #dietary #one-dish-meal #stir-fry #soy-tofu #egg-free #free-of-something #pasta-rice-and-grains #taste-mood #savory #equipment #technique