Description
This Vegan Couscous Salad with Tofu is a fresh, colorful, and protein-packed Mediterranean-inspired meal made with fluffy couscous, crispy pan-fried tofu, crunchy vegetables, herbs, Kalamata olives, and a bright lemon-based dressing. Easy to prepare and naturally vegan, this salad is perfect for lunch, meal prep, or a light dinner that offers a balanced combination of textures and flavors.
Ingredients
Main Ingredients
- 1 cup couscous
- 1 cup vegetable broth or water
- 14 oz (400 g) firm tofu, pressed and cubed
- 2 tbsp olive oil, divided
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/3 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/3 cup Kalamata olives, sliced
- 1/4 cup toasted almonds, roughly chopped
- Salt and black pepper, to taste
Dressing Ingredients
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp maple syrup
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
- 1/2 tsp ground cumin
- Salt and black pepper, to taste
Instructions
- Prepare Couscous: Follow the package directions to cook the couscous using vegetable broth or water instead of plain water for additional flavor. Once cooked, fluff it with a fork and allow it to cool to room temperature.
- Prepare Tofu: Press the tofu to remove excess moisture, then cut it into small cubes. Lightly season the cubes with salt and pepper to enhance flavor.
- Cook Tofu: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook for 8–10 minutes, turning occasionally, until all sides are golden brown and crispy. Remove tofu from the skillet and let cool slightly.
- Make the Dressing: In a small bowl, whisk together 3 tablespoons olive oil, fresh lemon juice, red wine vinegar, maple syrup, Dijon mustard, minced garlic, ground cumin, salt, and black pepper until well combined and emulsified.
- Combine Salad Ingredients: In a large mixing bowl, add the cooled couscous, diced cucumber, halved cherry tomatoes, diced red bell pepper, finely chopped red onion, chopped parsley, chopped mint, sliced Kalamata olives, and toasted almonds.
- Add Tofu and Dressing: Gently fold in the crispy tofu cubes, then pour the dressing over the salad.
- Toss Salad: Toss gently to evenly distribute the dressing and mix all ingredients thoroughly. Taste and adjust seasoning with additional salt and pepper if needed.
- Serve or Store: Serve the salad immediately or refrigerate before serving for enhanced flavors. Keep dressing separate if preparing as meal prep to maintain freshness.
Notes
- Pressing the tofu thoroughly helps it become crispier during cooking.
- For meal prep purposes, store the dressing separately until ready to serve to keep the salad fresh.
- Couscous can be substituted with quinoa or bulgur for different textures and flavors.
- Add chickpeas to boost plant-based protein content.
- Leftover salad should be stored in an airtight container in the refrigerator and consumed within 3 days.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Salad, Lunch, Main Course
- Method: Stovetop
- Cuisine: Mediterranean
