Whole Wheat Couscous with Tofu

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 183.6
  • Total Fat: 9.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 16.1 mg
  • Total Carbs: 20.5 g
  • Dietary Fiber: 3.9 g
  • Protein: 6.8 g

View full nutritional breakdown of Whole Wheat Couscous with Tofu calories by ingredient


Introduction

I keep having trouble getting enough protein, so I thought I would add some tofu. It tastes great! Whole grain, almost no sodium, 3.9 g of fiber per serving. I keep having trouble getting enough protein, so I thought I would add some tofu. It tastes great! Whole grain, almost no sodium, 3.9 g of fiber per serving.
Number of Servings: 6

Ingredients

    2/3 Cup Whole Wheat Couscous
    2/3 Cup Water
    1 T Olive Oil
    1/4 tsp Salt Sub
    7 oz Firm Tofu (1/2 a pkg)
    2 Med Tomatoes
    5.6 oz Chopped Cucumber (1/2 cucumber)
    3/4 Cup Chopped Parsley
    1/2 Cup Chopped Onion
    2 T Olive Oil
    2 T Lemon Juice
    1/2 tsp Garlic Powder (or mince fresh garlic)
    1/2 tsp Oregano
    1/4 tsp Salt Sub
    1/4 tsp Coarse Gr Pepper

Directions

Measure 2/3 Cup water in sauce pan, add 1 T Olive Oil, 1 T Salt Sub. Bring to boil. Add Couscous and stir. Cover, remove from heat and let sit 5 mins. Fluff with fork. Allow to cool (I made mine the night before). Chop up tomatoes, onions, cucumbers, parsely, and tofu. Add to cooled couscous. Mix 2 T Olive Oil, 2 T Lemon Juice, 1/2 tsp garlic powder, 1/2 tsp Oregano, 1/4 tsp salt sub, and 1/4 tsp pepper. Mix well or shake well. Pour over couscous, mix well, chill. Try over a bed of spinach. I had a small piece of (2 oz) fresh tuna, steamed on the side.

Makes 6 one cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user YIAYIA-THALIA.