Balsamic & Mustard Glazed Tofu with Israeli Couscous & Vegetable Pilaf

Balsamic & Mustard Glazed Tofu with Israeli Couscous & Vegetable Pilaf

4.7 of 5 (3)
member ratings
Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 523.9
  • Total Fat: 13.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 887.5 mg
  • Total Carbs: 67.5 g
  • Dietary Fiber: 7.6 g
  • Protein: 31.6 g

Number of Servings: 2


    Nature's Promise Organice Extra Firm Tofu, dried and cut into 4 equal pieces

    6 cloves Roasted Garlic
    1 tsp Gulden's Spicy Brown Mustard
    1 tsp Grey Poupon Dijon Mustard
    1/2 tsp Salt
    1/2 tsp Black Pepper
    1/4 cup balsamic vinegar
    2 tbsp Black Cherry Balsamic Vinegar
    1 tsp Italian Herbs

    Couscous Pilaf
    1 tsp Olive Oil
    110 g Dry Couscous Grande (this is enough to yield 1.5 cups cooked)
    1 cup Broccoli, fresh, chopped & blanched
    1/4 cup Yellow Bell Pepper, chopped
    1 cup Mushrooms, chopped
    1/2 cup Onion, chopped
    1/3 cup Carrots, chopped
    1 1/4 cups Water
    1/2 tsp Better Than Boullion Vegetable Broth
    1 tsp Parsley, chopped
    1/2 tsp Celery seed


* Preheat oven to 350 degrees Fahrenheit
* Slice and dry tofu
* In a bowl: smash roasted garlic with salt, pepper, mustard; whisk in balsamic vinegars and herbs. Pour over tofu in a shallow plastic dish to marinate 10 minutes).
* Spray a pan with Pam, and place tofu on pan (reserving & saving extra marinade). Place in over and cook for 20 minutes.

Meanwhile, get started with the Couscous Pilaf

* Heat oil and saute onions, pepper and carrots for 4 minutes. Add mushrooms and saute an additional 3 minutes. Stir in celery seed, couscous and stir to coat. Add in broth and bring to boil. Reduce to simmer and cover, cook about 15 minutes.

Back to the tofu: after 20 minutes, remove from oven and turn on broiler. Flip tofu, prick lightly with a fork and spoon over some extra marinade. Place under broiled for about 4 - 5 minutes until nicely glazed.

To finish the couscous, stir in broccoli & chopped broccoli. If desired, season with salt & pepper.

Serving Size: Makes 2 Servings

Number of Servings: 2

Recipe submitted by SparkPeople user JBROUS1982.

Member Ratings For This Recipe

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    Very Good
    Love the flavor! - 5/30/19

  • no profile photo

    EXCELLENT! - 6/29/17

  • no profile photo

    AMAZING!! A little spicy, but we like that :) - 10/15/12