Tofu and Vegetables Stir-Fry with Couscous

This is a good idea for a high-protein recipe if you are vegan. I hope you enjoy it! You can serve this dish with rice or pasta instead of couscous.

1
Prep Time:
15 mins
Cook Time:
30 mins
Additional Time:
10 mins
Total Time:
55 mins
Servings:
4
Yield:
4 servings

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

Directions

  1. Mix tofu, 1 tablespoon oil, curry powder, salt, and pepper together in a bowl. Let stand for 30 minutes.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. Serve couscous in a bowl topped with tofu mixture and pistachios.

Nutrition Facts (per serving)

436 Calories
17g Fat
58g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 436
% Daily Value *
Total Fat 17g 22%
Saturated Fat 3g 15%
Sodium 644mg 28%
Total Carbohydrate 58g 21%
Dietary Fiber 8g 29%
Total Sugars 11g
Protein 18g
Vitamin C 91mg 454%
Calcium 388mg 30%
Iron 7mg 41%
Potassium 1009mg 21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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