nutritional information


  • Calories: 372
  • Protein: 18 g
  • Total Fat: 16 g
  • Saturated Fat: 1.5 g
  • Carbohydrates: 47 g
  • Cholesterol: 0 mg
  • Sodium: 310 mg
  • Fiber: 10 g
  • Sugar: 9 g

Savory Tofu and Vegetables over Tomato Couscous

Savory Tofu and Vegetables over Tomato Couscous

Serves 4

30 minutes or fewer

Steaming couscous with a can of chopped tomatoes adds flavor and color without any extra work.
  • 1 6-oz. jar marinated artichoke hearts
  • 1 14-oz. pkg. extra-firm tofu, drained and cubed
  • 1 tsp. ground cumin
  • 1 tsp. black pepper, divided
  • 2 Tbs. olive oil
  • 4 medium carrots, thinly sliced (1 ½ cups)
  • 2 medium leeks, white and light green parts thinly sliced (1 ½ cups)
  • 1 14.5-oz. can diced tomatoes
  • 1 cup whole-wheat couscous
  • 2 cloves garlic, minced (2 tsp.)
  1. Combine artichokes and liquid, tofu, cumin, and 3/4 tsp. pepper in nonstick skillet. Cook over high heat 5 minutes or until liquid evaporates, stirring constantly. Transfer to bowl, and set aside.
  2. Heat oil in same skillet over medium-high heat. Add carrots, leeks, and 1/4 tsp. pepper. Cook 10 minutes, or until carrots are tender and leeks are lightly browned.
  3. Meanwhile, bring tomatoes and liquid and 2/3 cup water to a boil in saucepan. Stir in couscous, cover, and remove from heat. Let stand 5 minutes, then fluff with fork.
  4. Add garlic and reserved tofu mixture to vegetable mixture in skillet. Cook 3 minutes over medium heat, or until heated through and garlic is fragrant. Serve tofu and vegetables over tomato couscous.
September 2007

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This is a fabulous meal. While making the carrots and leeks, I added little amounts of veggie broth to assist in the cooking. Loved the recipe. Will definitely make this again! thank you

Barbara Baker - 2009-09-22 20:40:05