Zesty couscous and tofu salad
Serves: 4
Time to make: 20 mins , plus 30 mins marinating
Total cost: $11.92 / $2.98 per serve
(at time of publication)
Ingredients
- 300g pack tofu
- Marinade
- 1 cup plain unsweetened yoghurt
- 1 teaspoon cumin
- 1 clove garlic, crushed
- 2 tablespoons lemon juice
- 1 cup couscous
- 2 cups hot vegetable stock
- ¼ cup raisins
- 1 lemon, zest and juice
- 3 tablespoons chopped coriander
- ⅓ cup sunflower seeds, toasted
- 5 spring onions, sliced
- ½ teaspoon pepper
Instructions
1 Cut tofu in 1cm-sized cubes. Place in a bowl and add marinade ingredients. Gently stir to coat tofu. Refrigerate for at least 30 minutes.
2 Place couscous in a bowl and cover with stock. Leave for 5-10 minutes, then fluff with a fork.
3 Once couscous has cooled, mix in raisins, lemon zest and juice, coriander, sunflower seeds and spring onions. Season with pepper.
4 Heat barbecue grill. Cook tofu on each side for a few minutes, or until browned.
5 Add tofu to couscous and combine. Add more lemon juice if desired and serve.
Nutrition Info (per serve)
-
Calories 366cal
-
Kilojoules 1530kJ
-
Protein 19g
-
Total fat 13g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 12g
-
Dietary fibre 5g
-
Sodium 360mg
-
Calcium 230mg
-
Iron 7mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
