Light Healthy Tofu And Chickpea Couscous Recipes

MOROCCAN TOFU WITH COUSCOUS

Moroccan Tofu with Couscous image

Provided by Food Network Kitchen

Time 40m

Yield 4 servings

Number Of Ingredients 12

Ingredients

1 1-pound package fresh soup greens
2 tablespoons extra-virgin olive oil
1 15-ounce can cherry tomatoes, drained (juices reserved)
1 1/2 teaspoons ground cumin
1 teaspoon ras el hanout (Moroccan seasoning) or pumpkin pie spice
Kosher salt and freshly ground pepper
1 cup couscous
1 12- to 14-ounce package firm tofu, drained and cut into 1/2 -inch cubes
1/3 cup dried apricots, chopped
1/3 cup pitted green olives, halved
1 tablespoon harissa (Moroccan chile paste), plus more to taste
2 tablespoons chopped fresh cilantro

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

Light Healthy Tofu and Chickpea Couscous image

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

Ingredients

1/3 cup couscous
100 g tofu, cubed
50 g mushrooms, sliced
1 tablespoon sweet chili sauce
2 teaspoons soy sauce
1 tablespoon lemon juice
1 teaspoon olive oil
1/4 onion
1/2 red bell pepper
3/4 cup chickpeas
1 teaspoon dried coriander

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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