CHARACTERISTICS
Extra-Firm Tofu Plant Based Lunches and DinnersCouscous and Tofu Feta Salad
SERVINGS
4
PREPARATION
30 min
COOKING
0 min
Fresh, colorful, and full of bright Mediterranean flavors, this couscous and tofu feta salad is the perfect light lunch or side dish. The marinated tofu brings a salty, feta-like twist that ties it all together. It’s yours to customize with your favorite veggies or herbs—just toss and enjoy!
NUTRITIONAL VALUES
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Ingredients
Preparation
Ingredients
- 1 can chickpeas, rinsed and drained
- 1 cup Lebanese cucumbers, finely diced
- 1 cup cherry tomatoes, finely diced
- 1 cup bell peppers, finely diced
- ½ cup Kalamata olives, pitted and chopped
- ⅓ cup sliced onions
- ¼ cup chopped parsley
- ¼ cup chopped mint
- ⅓ cup olive oil
- ¼ cup lemon juice
- 1 tbsp ground cumin
- 1 tbsp of liquid honey
- Salt and pepper to taste
Tofu Feta
- ½ cup water
- 1 tbsp salt
- ½ block extra-firm tofu
Couscous
- 1 cup couscous semolina
- 1 cup boiling water
- 2 tbsp olive oil
- ½ tsp salt
Preparation
Prepare the Tofu Feta:
- Bring water to a boil. Meanwhile, cut the tofu into cubes.
- In a small bowl, add the salt to the boiling water and stir until completely dissolved.
- Place the tofu cubes in the brine and refrigerate for at least 30 minutes so that the tofu soaks well.
Prepare the Couscous:
- Pour boiling water into a saucepan and add salt and olive oil.
- Add the couscous to the saucepan, stirring gently to coat.
- Cover the saucepan and let the couscous soak for about 5-10 minutes, until all the water is absorbed. Add a little water if necessary to prevent the couscous from being too dry.
Prepare the Vinaigrette:
- In a bowl, mix together the olive oil, lemon juice, ground cumin, honey, salt and pepper. Set aside.
Assemble the Salad:
- In a large bowl, combine the drained chickpeas, diced cucumbers, cherry tomatoes, bell peppers, chopped Kalamata olives, chopped onions, chopped parsley and mint.
- Add the cooked and cooled couscous.
- Crumble 3/4 of the tofu feta to mix in the salad
- Pour the prepared vinaigrette over the salad and mix well.
- Add the remaining tofu feta on top as garnishing
Ingredients
Tofu Feta
- ½ cup water
- 1 tbsp salt
- ½ block extra-firm tofu
Couscous
- 1 cup couscous semolina
- 1 cup boiling water
- 2 tbsp olive oil
- ½ tsp salt
Preparation
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