Vegetarian

COUSCOUS WITH TOFU AND VEGGIES is for Dinner.

COUSCOUS WITH TOFU AND VEGGIES takes 30 minutes to prepare.

COUSCOUS WITH TOFU AND VEGGIES takes 30 minutes to cook.

COUSCOUS WITH TOFU AND VEGGIES makes 8 servings.

The ingredients for COUSCOUS WITH TOFU AND VEGGIES are:

Tofu, Sprouted Super Firm, 2 pkgs (water packed)Zucchini, 2 medium cut into 1/2 inch cubes
Summer Squash, 2 medium cut into 1/2 inch cubes
Baby spinach, 4 cups uncooked
Red bell pepper, 1 large diced
Celery, raw, 1 6-8 inch stalk minced
Fresh Sweet Onion, 1 Medium chopped
Mushrooms, fresh, 3 cup, sliced
Garlic, 2 clove minced
Couscous, 2.5 cup, dry
3 cups water, boiling
Salt-Free Italian Style Seasoning, 3 Tblsp
Seasalt 1 tsp
Black Pepper, 1/2 tsp
Butter, unsalted, 1 Tblsp
Olive oil, 2 Tblsp (approximate)
Parmesan Cheese (optional)

Here is how you make COUSCOUS WITH TOFU AND VEGGIES:

Cut each brick of tofu into 8 equal slices. Then press the tofu* for about 2-3 hours.Boil 3 cups water in teapot or small saucepan. Place uncooked couscous in mixing bowl and add a pinch of seasalt and the butter. Pour boiling water over the couscous, cover lightly with dish or paper towel and place aside for 25 minutes stirring after first 10 minutes. Use fork to break up any clumps after sitting.Preheat oven to 350. Spray baking/casserole pan with olive oil and add zucchini and squash with 1 tablespoon *italian style seasonings and a pinch of salt. Cover with foil and bake for 15 minutes. Remove from oven and let stand covered for 5 more minutes then add to bowl of couscous and Spray large pan with olive oil add garlic, celery, and onions and a pinch of salt. Cook over medium flame/heat while repeatedly stirring until onions are translucent. About 3 minutes. Add mushrooms, 1 tablespoon italian seasonings and red pepper to the pan and onion mixture, stir up and cook until mushrooms are tender. About 4 minutes. Finally, add baby spinach and constantly stir for 1 more minute. Remove from heat. Add to couscous bowl.Spray drained tofu with olive oil and sprinkle with remaining Italian seasoning, remaining salt and black pepper on both sides. Then using pan that you used for the mushrooms, lightly fry tofu on both sides, approximately 3 minutes a side.After removing tofu from pan, pat with paper towel removing any excess oil and cut slices into cubes. Then toss cubes with vegtables and couscous.Sprinkle with parmesan cheese*(optional) and serve.Serving Size:?8 SERVINGS

The nutritional information for COUSCOUS WITH TOFU AND VEGGIES is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 307.4

• Total Fat: 8.5 g
• Cholesterol: 3.9 mg
• Sodium: 330.6 mg
• Total Carbs: 46.1 g
• Dietary Fiber: 4.7 g
• Protein: 13.4 g

The dietary needs meet for COUSCOUS WITH TOFU AND VEGGIES is Vegetarian