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!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

In a medium saucepan, bring the vegetable broth to a boil. Stir in the tomato paste and dried oregano until fully dissolved.

Step 7

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.

Step 8

Fluff the couscous with a fork and mix in the fresh parsley and lemon juice for added freshness.

Step 9

To serve, divide the tomato couscous among four plates. Top each with the sautéed vegetables and crispy tofu.

Step 10

Optional: Garnish with additional parsley or a drizzle of olive oil before serving. Serve warm and enjoy!

Nutrition Facts

Serving size	(1409.8g)

Amount per serving	% Daily Value*
Calories	1152.3

Total Fat 65.0g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 4.8g
Cholesterol 0mg	0%
Sodium 3341.5mg	0%
Total Carbohydrate 99.9g	0%
Dietary Fiber 19.7g	0%
Total Sugars 22.6g
Protein 60.1g	0%

Vitamin D 0IU	0%
Calcium 749.9mg	0%
Iron 12.0mg	0%
Potassium 2717.4mg	0%

*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.

Source of Calories

Fat: 47.8%

Protein: 19.6%

Carbs: 32.6%