Rush-Rush Couscous Recipe for Lunch (Tabbouleh)
- Updated on Jul 25, 2018
HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.
Rush-Rush Couscous
This couscous salad recipe is a refreshing and protein-packed dish featuring crumbled tofu and tangy sun-dried tomatoes, perfect for a light and healthy lunch or dinner.
Servings:2 servings
Calories:444kcal
Ingredients
- 2 tsp olive oil
- 1 onion
- 1 clove garlic
- 4.5 oz firm tofu
- ¾ cup instant couscous
- ⅔ cup vegetable broth
- 1 tbsp nutritional yeast
- ¼ tsp chili flakes
- 5 dates, dried
- 5 sun-dried tomatoes in oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- 2 handful cilantro/coriander, fresh (or mint, parsley, or all of that)
Instructions
- Heat up the oil on medium heat, then turn to low heat.2 tsp olive oil
- Chop and sauté the onion, chop the garlic, stir it in with the onion briefly.1 onion, 1 clove garlic
- Crumble in the tofu and season with a dash of salt. Cook for 1-2 minutes.4.5 oz firm tofu
- Add couscous, vegetable broth, nutritional yeast and chili flakes. Stir well, reduce heat to low, then wait 5 minutes.¾ cup instant couscous, ⅔ cup vegetable broth, 1 tbsp nutritional yeast, ¼ tsp chili flakes
- In the meantime, chop the dates and sundried tomatoes into small pieces.5 dates, dried, 5 sun-dried tomatoes in oil
- After 5 minutes, test the couscous. Too dry? Add 1-2 tbsp hot water
- Not too dry? Liking the texture? Add dates, tomatoes, lemon juice, salt and pepper.1 tbsp lemon juice, Salt and pepper to taste
- Add the herbs.2 handful cilantro/coriander, fresh
- Enjoy!
Nutrition
Nutrition Facts
Rush-Rush Couscous
Amount per Serving
Calories
444
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Sodium
642
mg
28
%
Potassium
535
mg
15
%
Carbohydrates
76
g
25
%
Fiber
8
g
33
%
Sugar
15
g
17
%
Protein
17
g
34
%
Vitamin A
611
IU
12
%
Vitamin C
16
mg
19
%
Calcium
125
mg
13
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Comments