Quick couscous bowl with fried tofu and vegetables
When hunger is intense but time is short, elaborate cooking projects are often not an option. For precisely these moments, a simple meal made from a few cleverly combined ingredients is the perfect solution.
- 150 g Couscous
- 150 ml vegetable broth (or hot water)
- 200 g Natural Tofu 🛒
- 1 tbsp soy sauce
- 1/2 tsp sweet paprika powder
- Pepper (to taste)
- 1 tbsp olive oil
- 1 small zucchini
- 150 g Cherry tomatoes
- 100g peas (fresh or frozen)
- 1 tsp lemon juice
- 1 pinch of chili flakes 🛒 (optional)
- Salt
- 1 small handful of fresh parsley
- Place the couscous in a bowl, pour hot broth over it, and cover for about 5 minutes. Then fluff it with a fork.
- Pat the tofu dry and cut it into cubes. Mix it with soy sauce, a little paprika powder, pepper, and 1 tablespoon of olive oil.
- Wash the zucchini and cut it into half-slices. Halve the cherry tomatoes. Roughly chop the parsley.
- Heat a pan and fry the tofu over medium-high heat until golden brown on all sides. Then briefly remove it from the pan.
- Add the zucchini to the pan and sauté for 3 to 4 minutes. Add the cherry tomatoes and roast them lightly until softened. Then add the peas and heat through briefly.
- Season the vegetables with salt, pepper, a little lemon juice and, if desired, chili flakes.
- Gently fold the couscous into the vegetables or arrange it in bowls first. Distribute the tofu over the top.
- Sprinkle the couscous bowl with parsley and serve it warm.
Make your own vegan couscous bowl with tofu
Originally, fine durum wheat semolina comes from North African cuisine. There, it is traditionally steamed in special pots for an extended period. For quick everyday cooking, however, we use the pre-cooked version. Preparation is incredibly simple. You just pour boiling water or a strong vegetable broth over the grains. After about five minutes of soaking under a lid, fluff the couscous with a fork. A small drizzle of olive oil immediately after soaking prevents the semolina from sticking together and ensures a pleasant mouthfeel.
While the couscous rests, you can turn your attention to the plant-based protein. Natural tofu has a mild flavor of its own, making it the perfect canvas for intense spices. To ensure it gets nice and crispy in the pan, it's best to press out any excess liquid from the block before frying. Then cut it into bite-sized cubes. If you sear it over high heat and only deglaze it at the very end with a mixture of cumin, sweet paprika, a little turmeric, and a splash of soy sauce, the flavors will caramelize right on the surface.
The couscous bowl with tofu follows a simple principle of base, protein, vegetables, and topping. You have complete freedom in your choice of vegetables and can easily adapt to the seasons. In the warmer months, diced cucumbers, ripe tomatoes, and freshly chopped mint add a delightful lightness to the bowl. When it gets cooler outside, oven-roasted pumpkin wedges or soft sweet potato cubes are excellent additions.
Different textures add that special something. A few roasted nuts, crunchy chickpeas, or fruity pomegranate seeds give each bite more excitement. All that's missing is the right acidity to balance the earthy notes of the spices. A quick dressing of freshly squeezed lemon juice, a good olive oil, salt, and pepper is often all it takes to harmoniously bind all the components together.
Another great advantage of the couscous bowl with tofu is its suitability for the next day. You can easily prepare a double batch. Letting it sit in the refrigerator overnight allows the spices in the semolina to fully develop their flavor. This way, you have a complete lunch for the office or a relaxing picnic in the park ready the next morning without any extra effort.
Do you love couscous and want to try new variations? Then discover the lemon-parmesan couscous, the savory couscous stir-fry with spinach and chickpeas, or the fresh couscous salad with green beans and lemon dressing. This will bring variety to your plate!
