Description
This Vegan Couscous Salad with Tofu is a vibrant and nutritious dish featuring fluffy couscous, crispy pan-fried tofu, fresh vegetables, and a zesty lemon dressing. Perfect as a light lunch or a satisfying side, it combines Mediterranean flavors with plant-based protein for a wholesome, colorful meal.
Ingredients
For the Salad
- 1 cup couscous
- 1 cup vegetable broth
- 1 block (14 oz / 400 g) firm tofu, pressed and cubed
- 1 tablespoon olive oil
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red bell pepper, diced
- 1/4 red onion, finely diced
- 1/3 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup olives, sliced
For the Dressing
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Prepare Couscous: Cook the couscous according to the package directions using vegetable broth instead of water to add extra flavor. Once cooked, fluff it with a fork and allow it to cool before mixing.
- Cook Tofu: Pat the tofu dry to remove excess moisture and cut into small cubes. Heat olive oil in a skillet over medium-high heat, then add the tofu cubes. Cook for 8 to 10 minutes, turning occasionally until all sides are golden brown and crispy.
- Make Dressing: In a small bowl, whisk together olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until emulsified and well combined.
- Combine Salad Ingredients: In a large mixing bowl, add cooled couscous, diced cucumber, halved cherry tomatoes, diced red bell pepper, finely diced red onion, chopped parsley, chopped mint, sliced olives, and the crispy tofu cubes. Gently toss to evenly combine all ingredients.
- Add Dressing and Toss: Pour the prepared dressing over the salad mixture. Toss gently to coat everything evenly and distribute the flavors thoroughly.
- Chill and Serve: Refrigerate the salad for 15 to 20 minutes to allow flavors to meld, or serve immediately if preferred.
Notes
- Use pearl couscous for a chewier texture.
- Add chickpeas for extra protein and fiber.
- Let the tofu become well browned for the best texture.
- The salad can be stored in the refrigerator for up to 3 days.
- Add avocado just before serving for creaminess.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
