Vegan Couscous and Tofu Salad is the perfect lunch or dinner time meal.
I like how easy it is to make this Mediterranean diet and vegan diet friendly recipe!
Vegan Couscous and Tofu Salad
Vegan Couscous and Tofu Salad
This is a simple and delicious salad recipe that is made with fresh ingredients.
I like how colorful this salad presentation can be as well.
Did you try my Rainbow Couscous Salad recipe?
That recipe features an array of colorful ingredients in addition to the couscous.
Since the added ingredients do not have to be fresh, that rainbow salad is a good choice year round.
Finding the perfect olive oil can be a pain!
Learn How to Buy Good Olive Oil here.
You may be wondering what is couscous salad made of.
This couscous salad is made with dry couscous.
Dry couscous is kind of like dry pasta that needs to be cooked.
This salad recipe also has tofu in it.
The tofu is added for both texture and as a source of protein.
If you are not a vegan, you can certainly substitute another protein choice such as sliced chicken strips or cooked shrimp.
People ask what is the difference between couscous and pearl couscous.
Pearl couscous, also known as Israeli couscous, is more of a pasta that is made by toasting wheat flour. This kind of couscous resembles balls that are larger than the couscous you may be used to. Technically, pearl couscous is not considered to be a couscous.
The couscous that is used in this salad recipe is a smaller yet, more common couscous these days.
Vegans like couscous because it does have protein and fiber in it.
As you probably already know, couscous is a staple in the Mediterranean region of the world and hence, the Mediterranean diet.
Vegan Couscous and Tofu Salad
Tips for making a vegan couscous salad
This recipe calls for cooking the tofu before adding it to the salad.
However, you can use an already cooked tofu and omit the cooking of the tofu in the recipe steps below.
Here are some more great tips for you.
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- This salad makes for a great side dish or as a main dish. You can serve this recipe with a bowl of fruit on the side.
- Feel free to omit the tofu in this recipe. Doing so can give you other options on serving this salad including with other food such as potatoes.
- Make this salad into a Mediterranean diet and vegetarian diet salad. Simply add some Kalamata olives, red bell peppers and crumbled feta cheese!
How to cook couscous.
Couscous is almost too easy to cook which is why it may get some folks into trouble.
If couscous is undercooked it can stick together.
The trick to cooking perfect couscous is knowing when to turn off the heat.
It is best to turn off the heat once the couscous is in the pot with the boiling water.
You can use a fork to fluff the couscous and to keep it from getting sticky.
How to store this couscous salad bowl.
This salad is best when served fresh. However, leftovers can be store in an airtight container in the refrigerator for about a day.
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By the way, while you are here you may also be interested in these ideas.
- The Best Easy Italian Bruschetta
- Easiest Greek Salad in Vinaigrette Dressing.
- Mediterranean Diet Margherita Pizza Recipe.
- How to Make Homemade Mayonnaise that is Mediterranean Diet friendly.
- Delicious Chocolate Hummus.
- How to Make Avocado Ice Cream.
- How to Follow the Mediterranean Diet.
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Make this as a pearl couscous salad.
I mentioned above that pearl, or Israeli couscous is a larger and round pasta that is
Follow the directions on the Pearl Couscous packaging for cooking.
You can use one cup of the pearl couscous just as you would with the regular couscous.
However, you may need to adjust the other ingredients as the pearl couscous takes up space differently than the regular couscous does. I would also omit the tofu as the salad may get a bit bulky (entirely up to you).
Ingredients needed to make this easy couscous salad.
- Tomatoes- 2 cups small, such as cherry.
- Cucumber- 1 average sized.
- Couscous- 1 cup dry.
- Water- 1 cup (or as indicated on couscous packaging).
- Salt- ¼ teaspoon (basically a pinch).
- Olive Oil- 2 tablespoons, divided.
- Tofu- 12 ounces, firm. The tofu should be cut up into bite sized pieces.
- Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
How to make this Couscous and Tofu Salad.
- Clean or rinse the tomatoes and cucumbers as desired. Then slice them into bite sized pieces. Set the aside.
- To cook the couscous (skip this step if you are using already cooked couscous). In a saucepan on medium heat, bring the water to a boil. When the water begins to boil add the couscous and salt and then stir once. Close the saucepan with a lid and remove it from heat. Let couscous steam for 5 minutes. Then open the cover and let it cool. You can use a fork to fluff the couscous.
- In a skillet on low to medium heat, warm up a tablespoon of the oil. Once the oil is warm, you can add the tofu and toast it until golden brown.
- To assemble the salad, simply combine together the cooled couscous, cooled tofu, tomatoes, and cucumbers. Then toss with the remaining oil and season as desired.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Vegan Couscous and Tofu Salad, a delicious and filling healthy vegan friendly salad made with fresh tomatoes and cucumbers.
Vegan Couscous and Tofu Salad
Ingredients
- Tomatoes- 2 cups small.
- Cucumber- 1 average sized.
- Couscous- 1 cup dry.
- Water- 1 cup
- Olive Oil- 2 tablespoons divided.
- Tofu- 12 ounces firm. The tofu should be cut up into bite sized pieces.
- Seasonings as desired. This can include Italian Seasonings Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
Instructions
- Clean or rinse the tomatoes and cucumbers as desired. Then slice them into bite sized pieces. Set the aside.
- To cook the couscous (skip this step if you are using already cooked couscous). In a saucepan on medium heat, bring the water to a boil. When the water begins to boil add the couscous and salt and then stir once. Close the saucepan with a lid and remove it from heat. Let couscous steam for 5 minutes. Then open the cover and let it cool. You can use a fork to fluff the couscous.
- In a skillet on low to medium heat, warm up a tablespoon of the oil. Once the oil is warm, you can add the tofu and toast it until golden brown.
- To assemble the salad, simply combine together the cooled couscous, cooled tofu, tomatoes, and cucumbers. Then toss with the remaining oil and season as desired.
Recipe Notes
Please see recipe post for further details on this recipe.
Nutritional Information is only an estimate and can vary especially with ingredients that are used.
originally posted:
August 23, 2021*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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