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DinnerMediterraneanEasy

Lemon-Herb Tofu with Couscous and Roasted Vegetables

Crisp pan-seared tofu tossed in a bright lemon-oregano dressing, served over fluffy couscous with roasted zucchini and bell pepper.

Lemon-Herb Tofu with Couscous and Roasted Vegetables

Total

40 min

Prep

15 min

Cook

25 min

Serves

1

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Servings

Recipe serves 1

Ingredients

  • 200 g firm tofu, pressed and cubed
  • 1/2 cup couscous
  • 1/2 zucchini, chopped
  • 1/2 red bell pepper, chopped
  • 2 tbsp olive oil
  • 1/2 lemon, juiced
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • to taste black pepper

Instructions

  1. 1

    Preheat oven to 425°F (220°C). Toss zucchini and bell pepper with 1 tbsp olive oil, salt, and half the oregano; roast 20 minutes.

  2. 2

    Meanwhile, bring 2/3 cup water to a boil, stir in couscous, cover, and remove from heat for 5 minutes, then fluff with a fork.

  3. 3

    Pat tofu cubes dry and season with garlic powder, salt, and pepper.

  4. 4

    Heat remaining olive oil in a skillet over medium-high heat and sear tofu 8-10 minutes, turning until golden on all sides.

  5. 5

    Whisk lemon juice with a pinch of oregano and drizzle over the tofu, tossing to coat.

  6. 6

    Serve tofu over couscous with roasted vegetables alongside.

Nutrition per serving

Calories

540

27% of a 2,000 kcal day

Protein26 g
Carbohydrate52 g
Fat26 g
Fiber7 g
Sugar6 g
Sodium460 mg

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