A high-protein vegan Mediterranean plate with marinated crispy tofu, a fresh couscous and white bean salad, and creamy homemade hummus. It packs well for meal prep and keeps the components satisfying and balanced.
Resting time: 5 min
Plan this recipe
250 g Extra firm tofu
1 can Chickpeas
1 can White beans
100 g Couscous
1 pcs Red onion
1 cloves Garlic
3 tbsp Lemon juice
2 tbsp Soy Sauce
1 tbsp Tomato paste
1 tbsp Paprika paste
2 tbsp Sesame Paste (Tahini)
15 g Parsley
1 tsp Dried oregano
½ tsp Dried thyme
½ tsp Ground cumin
½ tsp Garlic powder
250 ml Water
3 tbsp Olive oil
1 tsp Salt
1 tsp Black pepperPut 100 g Couscous in a bowl with some Salt and pour the hot 150 ml Water over it. Cover and let it soak for 5 minutes.
Fluff Couscous with a fork.
Stir 1 tbsp Paprika paste, 1 tbsp Olive oil, 3 tbsp Lemon juice, 1 tsp Salt, and 1 tsp Black pepper into Couscous.
Fold 1 can White beans (drained), 1 pcs Red onion and 15 g Parsley into the couscous salad.
Add 1 can Chickpeas (drained), 2 tbsp Sesame Paste (Tahini), 3 tbsp Lemon juice, 1 cloves Garlic, 1 tbsp Olive oil, Salt, and ½ tsp Ground cumin to a blender.
Blend the hummus, adding 100 ml Water (cold) gradually until it is smooth and creamy.
Mix 2 tbsp Soy Sauce, 1 tbsp Tomato paste, 1 tsp Dried oregano, ½ tsp Dried thyme, ½ tsp Garlic powder, Salt and Black pepper in a bowl until smooth.
Tear 250 g Extra firm tofu into rough bite-size pieces.
Add Extra firm tofu to the marinade and toss until well coated.
Heat 1 tbsp Olive oil in a pan over high heat.
Fry Extra firm tofu until crispy on all sides, letting it brown before turning.
Spread the hummus into meal-prep containers or onto plates, add the couscous salad, and top with the crispy Extra firm tofu.
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Add Mediterranean Tofu Plate with Couscous Bean Salad and Hummus to your plan, set the portions, and it lands on this week's shopping list.
