Light Healthy Tofu And Chickpea Couscous Recipes
MOROCCAN TOFU WITH COUSCOUS
Provided by Food Network Kitchen
Time 40m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Set aside the herbs from the soup greens; peel the vegetables as needed, then chop. Heat the olive oil in a medium pot or Dutch oven over medium heat. Add the chopped vegetables; cook, stirring, until softened, 5 minutes. Stir in the tomato juices, 1/2 teaspoon each cumin, ras el hanout and salt, and a few grinds of pepper. Cook until the liquid is thickened, 2 minutes. Add 2 cups water and the tomatoes. Cover and simmer until the vegetables are tender, 8 to 10 minutes. Meanwhile, prepare the couscous as the label directs; set aside.
- Add 1/2 cup water, the tofu, dried apricots, olives, harissa and the remaining 1 teaspoon cumin and 1/2 teaspoon ras el hanout to the pot; gently stir to combine. Cover and warm through, about 5 minutes. Remove from the heat.
- Chop the soup green herbs and add to the pot along with half of the cilantro. Season with salt and more harissa. Serve with the couscous and top with the remaining cilantro.
Nutrition Facts : Calories 400 calorie, Fat 14 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 450 milligrams, Carbohydrate 52 grams, Fiber 8 grams, Protein 18 grams
LIGHT HEALTHY TOFU AND CHICKPEA COUSCOUS
Make and share this Light Healthy Tofu and Chickpea Couscous recipe from Food.com.
Provided by CathWithKids
Categories Grains
Time 20m
Yield 1 serving(s)
Number Of Ingredients 11
Steps:
- Either use canned chickpeas or otherwise soak chickpeas overnight and then replace water and cook at a simmer for about 6 hours until tender.
- Measure couscous into bowl and add the same amount of boiling water.
- Combine tofu, mushrooms, sweet chili sauce, soy sauce and lemon juice in bowl.
- Stir Fry onion and capsicum using sufficient water to stop it sticking to the pan.
- Add chickpeas and tofu mixture until heated through.
- Mix together with couscous and serve. Sprinkle coriander over top.
Nutrition Facts : Calories 594.4, Fat 11.6, SaturatedFat 1.7, Cholesterol 1.1, Sodium 1327.2, Carbohydrate 98.8, Fiber 13.5, Sugar 5.8, Protein 26.8
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- Add Israeli couscous and vegetable broth or water to a 4-quart saucepan, cover, and bring to a boil over high heat. Once boiling, uncover, reduce the heat to low, and simmer for 10 minutes, or until the couscous is tender and the liquid is absorbed. (Once fully cooked, drain any excess liquid from the saucepan if needed. If the couscous isn’t fully cooked by the time the liquid is absorbed, add ¼ cup of water and continue cooking.)
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