Tofu and Vegetables Stir-Fry with Couscous Recipe

Recipesfull introduces to you: Popular Recipes. (Tofu and Vegetables Stir-Fry with Couscous Recipe). 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.

Brief

Prep 15 mins

Cook: 30 mins

Additional: 10 mins

Total: 55 mins

Servings: 4

Yield: 4 servings

Tofu and Vegetables Stir-Fry with Couscous Recipe

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

1 cup water

1 cup couscous

1 tablespoon vegan margarine

1 clove garlic

minced

1 tablespoon pistachio nuts

or to taste

Main Dish

Directions

Step 1

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

Step 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.

Step 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.

Step 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.

Step 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.

Step 6

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

Nutritional Information

Tofu and Vegetables Stir-Fry with Couscous Recipe

Servings Per Recipe:4

Calories: 436.3

% Daily Value *

Protein: 18.2g 36%

Carbohydrates: 57.6g 19%

Dietary Fiber: 8.2g 33%

Sugars: 10.8g

Fat: 16.9g 26%

Saturated Fat: 2.9g 15%

Vitamin A Iu: 9215.2IU 184%

Niacin Equivalents: 7.6mg 59%

Vitamin B6: 0.5mg 33%

Vitamin C: 90.7mg 151%

Folate: 206.1mcg 52%

Calcium: 388.1mg 39%

Iron: 7.3mg 41%

Magnesium: 131.4mg 47%

Potassium: 1008.9mg 28%

Sodium: 644.3mg 26%

Thiamin: 0.3mg 30%

Calories From Fat: 152.3

*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.