Cajun vegetable and tofu parcels with couscous

Serves: 4

Time to make: 20 mins

Ingredients

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1-2 teaspoons Cajun seasoning

1 tablespoon lemon juice, plus 1 teaspoon zest of lemon

1 tablespoon olive oil

400g green beans or 2 bunches asparagus, trimmed, halved

16 baby carrots, trimmed

125g baby corn, halved

300g firm tofu, cut in 2cm cubes

4 cups cooked couscous

Instructions

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1 Place Cajun seasoning, lemon juice, lemon zest and oil in a large bowl and stir to combine. Add vegetables and tofu and toss to coat in spice mixture.

2 Cut 4 x 40cm long pieces of tinfoil. Place quarter of the vegetables and tofu on the centre of each piece of tinfoil. Fold sides of tinfoil to enclose vegetables and form a parcel.

3 Preheat a barbecue or chargrill pan to high. Place parcels on barbecue and grill for 10 minutes or until vegetables are just tender. Serve with couscous and if preferred, garnish with lemon wedges and fresh herbs such as parsley or coriander.

Variations

Make it gluten free: Check seasoning and tofu are gluten free and use brown rice or quinoa instead of couscous.

Nutrition Info (per serve)

Calories 335 cal

Kilojoules 1400 kJ

Protein 19 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 6 g

Dietary fibre 9 g

Sodium 390 mg

Calcium 260 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.