Mediterranean Tofu Bowls with Herbed Couscous

Name: Mediterranean Tofu Bowls with Herbed Couscous
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 extra-firm tofu (pressed and cut into 1-inch cubes); 1 tablespoon olive oil; 1 teaspoon dried oregano; 0.5 teaspoon kosher salt; 0.25 teaspoon black pepper; 1.5 cup vegetable broth; 1 cup quick-cooking couscous; 0.25 cup fresh parsley (chopped); 0.25 cup fresh mint (chopped); 1 cup cherry tomatoes (halved); 0.5 English cucumber (diced); 0.25 cup Kalamata olives (halved); 0.25 cup feta cheese (crumbled); 2 tablespoon tahini; 1 tablespoon lemon juice; 1 tablespoon water

Crispy pan-fried tofu served in a bowl with quick-cooking herbed couscous, fresh vegetables, olives, and a tangy lemon-tahini dressing.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy
Cost: $2.87/serving

Dietary

Vegetarian
Nut-Free
Egg-Free
Pescatarian
High-Protein

Ingredients

1 extra-firm tofu (pressed and cut into 1-inch cubes)
1 tablespoon olive oil
1 teaspoon dried oregano
0.5 teaspoon kosher salt
0.25 teaspoon black pepper
1.5 cup vegetable broth
1 cup quick-cooking couscous
0.25 cup fresh parsley (chopped)
0.25 cup fresh mint (chopped)
1 cup cherry tomatoes (halved)
0.5 English cucumber (diced)
0.25 cup Kalamata olives (halved)
0.25 cup feta cheese (crumbled)
2 tablespoon tahini
1 tablespoon lemon juice
1 tablespoon water

Instructions

Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Add the pressed tofu cubes and season with 1/2 teaspoon dried oregano, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper. Cook for 8-10 minutes, turning occasionally, until golden brown and crispy on all sides.
While tofu cooks, bring the vegetable broth to a boil in a small saucepan. Stir in the quick-cooking couscous, remove from heat, cover, and let stand for 5 minutes. Fluff with a fork, then stir in 1/4 cup chopped fresh parsley and 1/4 cup chopped fresh mint.
In a small bowl, whisk together the tahini, lemon juice, 1 tablespoon water, remaining 1/2 teaspoon dried oregano, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper until smooth. Add more water if needed to reach desired consistency.
Assemble the bowls: Divide the herbed couscous among 4 bowls. Top with crispy tofu, halved cherry tomatoes, diced English cucumber, and Kalamata olives. Drizzle generously with the tahini dressing. Sprinkle with crumbled feta cheese if using.

Notes

Ensure tofu is well-pressed to achieve maximum crispiness. This can be done by wrapping it in paper towels and placing something heavy on top for at least 15 minutes.

Nutrition (per serving)

Calories: 485
Protein: 27.5 g
Carbohydrates: 44.5 g
Fat: 23.8 g
Fiber: 7.3 g
Sodium: 750 mg
Saturated Fat: 3.7 g
Sugar: 5.1 g