Savory Tofu And Vegetables Over Tomato Couscous Rezept

A vibrant vegetarian couscous recipe featuring tender tofu, marinated artichoke hearts, and sweet roasted vegetables. This exciting twist on a classic combines the earthy flavors of cumin and garlic with the bright acidity of sun-dried tomatoes, creating a delicious and satisfying meal. Perfect for a weeknight dinner or a weekend brunch!

Vorbereitung 15 Min.
Kochzeit 45 Min.
Kalorien 228.2 kcal
Eiweiß 23g
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Savory Tofu And Vegetables Over Tomato Couscous 55

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Zutaten für Savory Tofu And Vegetables Over Tomato Couscous

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Zubereitung von Savory Tofu And Vegetables Over Tomato Couscous

  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, combine 1 (14-ounce) can artichoke hearts, drained and quartered, with 2 tablespoons of water, 1 block (14 ounces) extra-firm tofu, crumbled, 1 teaspoon ground cumin, and ¾ teaspoon black pepper.
  3. Heat 1 tablespoon olive oil in an oven-safe skillet over medium-high heat. Add the artichoke mixture and cook for 5-7 minutes, or until liquid evaporates, stirring frequently.
  4. Add 1 cup chopped carrots and 1 cup chopped leeks to the skillet.
  5. Transfer the skillet to the preheated oven and roast for 10-12 minutes, or until the carrots are tender and the leeks are lightly browned.
  6. Meanwhile, in a saucepan, bring 1 (14.5-ounce) can diced tomatoes, undrained, ⅔ cup water, and 1 cup couscous to a boil.
  7. Stir in 2 cloves garlic, minced. Cover, remove from heat, and let stand for 5 minutes.
  8. Fluff the couscous with a fork.
  9. Add the roasted vegetable and tofu mixture to the cooked couscous. Stir to combine and heat through for 2-3 minutes.
  10. Serve immediately. Garnish with fresh herbs, if desired.

Nutrition Information (Approximate per serving)

Sodium

3 g

Sugar

33g

Fat

9g

Carbs

8g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Breakfast & Brunch Main Dish / Dinner Vegetarian Proteins Tofu & Tempeh Recipes European Mediterranean American Healthy Vegetarian Vegan Gluten Free Summer Recipes

Recipe Tags (Choose a tag and find related recipes!)

Lactose 60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion Main Dish Side Dishes Beans Vegetables African Vegan Vegetarian Dietary One Dish Meal Stir Fry Soy Tofu Egg Free Free Of Something Pasta Rice And Grains Taste Mood Savory Equipment Technique

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Savory Tofu And Vegetables Over Tomato Couscous?

Savory Tofu And Vegetables Over Tomato Couscous dauert insgesamt etwa 60 Minuten – ungefähr 15 Minuten Vorbereitung und 45 Minuten Kochzeit.

Wie viele Kalorien hat Savory Tofu And Vegetables Over Tomato Couscous?

Savory Tofu And Vegetables Over Tomato Couscous hat etwa 228.2 Kalorien pro Portion, mit ungefähr 23 g Eiweiß, 8 g Kohlenhydraten und 17 g Fett.

Welche Zutaten brauche ich für Savory Tofu And Vegetables Over Tomato Couscous?

Die wichtigsten Zutaten für Savory Tofu And Vegetables Over Tomato Couscous sind Marinated Artichoke Hearts, Extra Firm Tofu, Ground Cumin, Black Pepper, Olive Oil, Carrots. Die vollständige Liste mit Mengenangaben findest du oben.

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