Mediterranean-style couscous

Ingredients

• 1 blockplain, unseasoned tofu
• 45 ml (3 tbsp)soy sauce
• 1 mediumonion
• to tasteoil
• 200 gfrozen vegetables, such as sweetcorn, carrots or broccoli
• to tastesalt
• 250 gcouscous
• to tasteolives
• to tastetomatoes
• to tastepointed pepper

Instructions

1. 1

   Marinate the tofu

   Cut the tofu into cubes and leave it to stand in the soy sauce, stirring occasionally.

2. 2

   Cook the vegetables

   Fry the onion in oil, add the vegetables and cook gently for 5–10 minutes. Do not add salt yet.

3. 3

   Add the tofu

   Add the tofu and cook everything together gently for about 15 minutes. Add a little water if needed, then season with salt.

4. 4

   Prepare the couscous

   Pour boiling water over the couscous at a ratio of 1 part couscous to 2 parts water. Add 2.5 ml (½ tsp) salt, fluff gently with a fork and leave to stand for 10 minutes.

5. 5

   Combine and serve

   Mix the couscous with the vegetables and tofu, then divide between plates.

6. 6

   Add the toppings

   Top each portion with chopped olives, tomatoes and pointed pepper. Fold them in gently.

What is Mediterranean-style couscous?

Couscous is made from small granules of semolina and is traditionally associated with North African cooking. This version pairs it with tofu, cooked vegetables and Mediterranean-style toppings.

The method keeps the preparation straightforward: the tofu and vegetables cook together while the couscous stands, and olives, tomatoes and pepper bring freshness at the end.

Nutrition and macros by portion

The nutrition label shows one serving as written: 350 calories, 15g protein, 46g carbs, 11g fat.

Couscous supplies most of the carbohydrates, while tofu contributes protein and some fat. Oil and olives add further fat, and the vegetables contribute a smaller amount of carbohydrate. Serve with extra salad or vegetables if you want more volume alongside the couscous.

Choosing the ingredients

Tofu: Plain, unseasoned tofu takes on some of the soy sauce flavour as it rests. Cut it into similar-sized cubes so it is easy to mix through the vegetables.

Vegetables: The recipe suggests frozen vegetables such as sweetcorn, carrots or broccoli, with the mix left to your preference.

Marinating the tofu

Soy sauce: Stir the tofu cubes occasionally as they stand so the pieces are coated. The recipe gives no set marinating time, so prepare the onion and vegetables while the tofu rests.

Getting the texture right

Couscous: Use twice as much boiling water as couscous, then leave it covered or undisturbed for the specified 10 minutes. Fluff it gently with a fork rather than pressing it together.

Vegetables and tofu: Cook the vegetables for 5–10 minutes, then continue with the tofu for about 15 minutes. Add water only if the pan needs it.

Seasoning and salt

Salt: Hold it back while the vegetables cook, as the soy sauce already brings savoury seasoning. Taste after the tofu has cooked and add salt then if needed.

Toppings: Chop the olives, tomatoes and pointed pepper and fold them in lightly at the end, as directed.

Serving the couscous

Divide the couscous and tofu mixture between six portions, then add the chopped toppings to each plate. The fresh toppings contrast with the softly cooked vegetables.

For a more substantial meal, serve it alongside a simple salad or extra vegetables; keep any accompaniment separate until serving.

Recipe notes & tips

• Cut the tofu into evenly sized cubes so it is easy to distribute through the dish.
• Stir the tofu occasionally while it rests in the soy sauce.
• Wait until the end to season with salt, since the soy sauce is already savoury.
• Keep the couscous-to-water ratio at 1:2 and leave it to stand for 10 minutes.
• Chop the olives, tomatoes and pointed pepper while the couscous rests.

Variations

• Change the vegetables: Use a different frozen vegetable mix to suit your preference.
• Add herbs: Fold chopped fresh herbs through the finished couscous.
• Adjust the olives: Use more or fewer olives to suit their strong, salty flavour.
• Choose the pepper: Use a different sweet pepper if pointed pepper is unavailable.
• Serve with salad: Add a simple side salad for a fresh accompaniment.

Common mistakes to avoid

• Salting too early: The soy sauce adds savouriness, so wait until the tofu has cooked before tasting and seasoning.
• Guessing the couscous water: Keep to two parts boiling water for each part couscous.
• Skipping the resting time: Leave the couscous for 10 minutes before fluffing it gently with a fork.
• Overcooking the vegetables: Cook them for 5–10 minutes before adding the tofu, as specified.
• Adding the toppings too soon: Chop and fold in the olives, tomatoes and pepper at the end.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat until hot, adding a small splash of water if the couscous seems dry; keep any fresh toppings separate where possible.

Frequently asked questions