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Savory Tofu and Vegetables over Tomato Couscous Recipe

Savory Tofu and Vegetables over Tomato Couscous Recipe

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Savory Tofu and Vegetables over Tomato Couscous

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Ingredients:

Serving

1 (6 oz) jar marinated artichoke hearts
1 (14 oz) package extra firm tofu, drained and cubed
1 tsp ground cumin
1 tsp black pepper, divided
2 tbsp olive oil
4 medium carrots, thinly sliced (1 1/2 cups)
2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
1 (14 1/2 oz) can diced tomatoes
1 cup whole wheat couscous
2 garlic cloves, minced (2 tsp)
salt , to taste

Directions:

Combine artichokes and liquid, tofu, cumin, and 3/4 teaspoons pepper in nonsick skillet. Cook over high heat 5 minutes or until liquid evaporates, stirring constantly. Transfer to bowl and set aside.
Heat oil in same skillet over medium-high heat. Add carrots, leeks, and 1/4 teaspoons pepper. Cook 10 minutes, or until carrots are tender and leets are lightly browned.
Meanwhile, bring tomatoes and liquid and 2/3 cup water to a boil in saucepan. Stir in couscous, cover, and remove from heat. Let stand 5 minutes, then fluff with fork.
Add garlic and reserved tofu mixture to vegeable mixture in skillet. Cook 3 minutes over medium heat, or until heated through and garlic is fragrant. Serve tofu and vegetables over tomato couscous.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	229.02 Kcal (959 kJ)
Calories from fat	73.26 Kcal
		% Daily Value*
Total Fat	8.14g	13%
Sodium	61.25mg	3%
Potassium	327.51mg	7%
Total Carbs	31.34g	10%
Sugars	4.77g	19%
Dietary Fiber	4.34g	17%
Protein	5.47g	11%
Vitamin C	9.9mg	17%
Vitamin A	0.6mg	20%
Iron	1.2mg	7%
Calcium	66.6mg	7%

Amount Per 100 g
Calories	124.21 Kcal (520 kJ)
Calories from fat	39.73 Kcal
		% Daily Value*
Total Fat	4.41g	13%
Sodium	33.22mg	3%
Potassium	177.62mg	7%
Total Carbs	17g	10%
Sugars	2.59g	19%
Dietary Fiber	2.35g	17%
Protein	2.97g	11%
Vitamin C	5.4mg	17%
Vitamin A	0.3mg	20%
Iron	0.7mg	7%
Calcium	36.1mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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