tofu and vegetables stir fry with couscous

Tofu and Vegetables Stir-Fry with Couscous

A quick plant-based stir-fry with tofu, extra-virgin olive oil, curry powder. On the table in 45 minutes.

45 min

Ingredients

  • 10 oz Tofu
  • 2 tbsp Olive Oil
  • 1 tsp Curry Powder
  • Salt And Pepper
  • 1 head Broccoli
  • 1 Carrots
  • 8 cups Spinach
  • 1 Onion
  • ½ Cucumber
  • 1 Radishes
  • 1 pinch Nutmeg
  • 2 tbsp Soy Sauce
  • 1 tbsp Maple Syrup
  • 1 tbsp Peanut Butter
  • 1 pinch Fresh Ginger
  • Black Pepper
  • 1 cup Water
  • 1 cup Couscous
  • 1 tbsp Vegan Margarine
  • 1 clove Garlic
  • 1 tbsp Pistachio Nuts

Instructions

  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 (per serving)

Calories450 kcal
Protein20g
Carbs60g
Fat18g
Fiber10g
Sodium600mg
Sugar8g