Savory Tofu and Vegetables over Tomato Couscous

May 16, 2023May 16, 20230 2
Savory Tofu and Vegetables over Tomato Couscous
in Vegan

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 jar marinated artichoke hearts
1 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
2 medium leeks , white and light green parts thinly sliced
1 can diced tomatoes
1 cup whole wheat couscous
2 garlic cloves , minced
salt , to taste

Nutrision Information

Servings Per Recipe
4
Calories
365
Sugar
8g
Fat
17g
Savory Tofu and Vegetables over Tomato Couscous is a delicious and healthy vegan dish that is perfect for any weeknight meal. The dish is made with marinated artichoke hearts, extra firm tofu, carrots, leeks, diced tomatoes, and whole wheat couscous. The tofu is seasoned with cumin and black pepper, giving it a slightly spicy and savory flavor. The vegetables add texture and flavor to the dish, while the tomato couscous provides a bed of fluffy and flavorful grains on which to serve the tofu and vegetable mixture. This dish is perfect for anyone looking for a healthy, plant-based meal that is both delicious and satisfying.

Instructions

1.Preheat oven to 400°F.
2.Drain artichoke hearts and reserve 2 tablespoons of the marinade. Cut the artichokes into bite-sized pieces.
3.In a bowl, toss the cubed tofu with cumin, salt, and 1/2 teaspoon of black pepper. Set aside.
4.Heat olive oil in a large oven-proof skillet over medium-high heat. Add carrots and leeks and cook for 4-5 minutes or until softened.
5.Add cubed tofu and cook for an additional 5-7 minutes or until tofu is browned on all sides.
6.Add diced tomatoes, artichokes, and reserved marinade to the skillet. Season with remaining black pepper and salt. Stir to combine and bring mixture to a simmer.
7.Transfer skillet to the oven and bake for 10-12 minutes, or until vegetables are tender and tofu is slightly crispy.
8.While the tofu mixture is baking, prepare couscous according to package instructions.
9.Serve the savory tofu and vegetable mixture over tomato couscous.

PROS

This vegan dish is packed with flavorful vegetables and plant-based protein from the tofu.
The combination of savory flavors and textures makes it a satisfying meal.

CONS

The dish requires some preparation and cooking time, and may not be suitable for those looking for a quick meal.
Additionally, some may find the taste of tofu to be an acquired taste.

HEALTH & BENEFITS

This dish is high in protein from the tofu, and also contains a variety of vitamins and minerals from the vegetables, including vitamin A, vitamin C, and potassium. The fiber in the vegetables and whole wheat couscous also make it a filling and satisfying meal that promotes healthy digestion.

Print

Leave a Reply

Your email address will not be published.