1. Recipes

How to Make Tofu and Vegetables Stir-Fry with Couscous - A Step-by-Step Guide

Stir-fry dishes are a great way to incorporate healthy vegetables and protein into your diet while satisfying your taste buds with delicious flavors and textures. This recipe for Tofu and Vegetables Stir-Fry with Couscous is a perfect example of a quick and easy meal that is both nutritious and satisfying.

Tofu, a popular plant-based protein, is the star of this dish, providing a rich source of protein and essential nutrients. When combined with a vibrant mix of fresh vegetables and f...

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Ingredients

  • 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 (Optional)
  • 1 cup water
  • 1 cup couscous
  • 1 tablespoon vegan margarine
  • 1 clove garlic, minced
  • 1 tablespoon pistachio nuts, or to taste

Information

  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Additional Time: 10 mins
  • Total Time: 55 mins
  • Servings: 4
  • Yield: 4 servings

  • 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

    436 cal.

    • Total Fat: 17g
    • Saturated Fat: 3g
    • Sodium: 644mg
    • Total Carbohydrate: 58g
    • Dietary Fiber: 8g
    • Total Sugars: 11g
    • Protein: 18g
    • Vitamin C: 91mg
    • Calcium: 388mg
    • Iron: 7mg
    • Potassium: 1009mg

    Categories

    Tofu recipes
    Vegetable recipes
    Stir-fry recipes
    Couscous recipes
    Main recipes