Tofu Salad Bowl
with tomato and pearl couscousCalories
:
792 kcalProtein
:
34.7g proteinTotal
:
20 minutesDifficulty
:
EasyQuick
Veggie
Allergens:
- Wheat
- Cereals containing gluten
- Egg
- Mustard
- Milk
- Soya
- Soya
- May contain traces of allergens
A recipe conveniently customised just to your liking.
Ingredients
Serving amount
150 grams
Couscous
(Contains: Wheat, Cereals containing gluten May be present: Soya)
1 sachet(s)
Aioli
(Contains: Egg, Mustard)
125 grams
Radish
30 grams
Olives
1 pack(s)
Feta D.O.P
(Contains: Milk)
1 unit(s)
Carrot
1 unit(s)
Lemon
5 grams
Parsley
2 unit(s)
Tomato
1 sachet(s)
Vegetable Stock
180 grams
Tofu
(Contains: Soya)
Not included in your delivery
½ tsp
Sugar
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Water
Nutrition Values
Energy (kJ)3313 kJ
Energy (kcal)792 kcal
Fat39.8 g
of which saturates12.8 g
Carbohydrate72.5 g
of which sugars13.6 g
Dietary Fiber10.4 g
Protein34.7 g
Salt7.2 g
Potassium417.1 mg
Calcium230.1 mg
Iron1.8 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in your delivered box.
Utensils
•Zester
•Sieve
•Grater
•Pot with Lid
Cooking Steps
1
- Pour 600ml water (per 2P) into a pot, stir in the stock and bring to the boil.
- Stir in the pearled couscous, bring back to the boil and simmer, covered, 12-15 mins.
- Drain in a sieve and pop back in the pot, off the heat.
- Season to taste with salt and pepper.
- Cover with a lid and leave to the side until ready to serve.
TIP: If you’re in a hurry you can boil the water in your kettle.
2
- Trim and quarter the radish. Zest and quarter the lemon.
- Roughly chop the olives. Cut the tomato into 2cm chunks.
- Trim the carrot, then coarsely grate (no need to peel). Roughly chop the parsley (stalks and all).
- Toss the carrot, radish and half the parsley with ½ tbsp lemon juice (per 2P), a pinch of lemon zest and ½ tsp sugar (per 2P). Mix together and set aside, continuing to stir frequently.
3
- Chop the tofu into 2cm cubes.
- Place a pan (preferably non-stick) over medium-high heat with a drizzle of oil.
- Once hot, add the tofu and fry until golden, 6-8 mins.
4
- Mix the couscous with the tomato and olives and divide between bowls.
- Top with tofu then marinated veg and sprinkle the remaining parsley over the top.
- Drizzle over the aioli and finish with a crumbling of feta.
- Squeeze a lemon wedge over the top, if desired.
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