Healthy Tofu Bowl With Couscous and Maple Tahini Dressing

Healthy Tofu Bowl With Couscous and Maple Tahini Dressing

Welcome to our flavorful Tofu Bowl with Couscous and Maple Tahini Dressing recipe! This mouthwatering and healthy dish brings together crispy tofu, colorful veggies, and fluffy couscous, all enhanced by a zesty Spicy Lemon Tahini Dressing. Get ready for an explosion of flavors in every bite! From the perfectly seasoned tofu to the vibrant red cabbage and refreshing cucumber, each ingredient complements the others, creating a truly satisfying meal.

Ingredients & Substitutions

Let’s explore the fantastic ingredients that make up our Tofu Bowl and some possible substitutions to cater to different preferences.

The star of this dish is, of course, the tofu – extra firm tofu adds a satisfying texture, but you can try using firm tofu for a different bite. For those who aren’t tofu enthusiasts, consider swapping it out with tempeh or chickpeas for an equally protein-packed alternative.

Next, we have nutritional yeast, which adds a savory twist, but if it’s not your cup of tea, you can experiment with miso paste or your favorite spices. Additionally, soy sauce or tamari provides that umami flavor, but for a soy-free option, coconut aminos work wonders.

As for the veggies, red cabbage brings color and crunch, but you can use shredded kale or carrot for a unique twist. Cucumber adds a refreshing touch, yet sliced bell peppers or zucchini make equally great choices.

And don’t forget the couscous! If you prefer something different, swap it with quinoa or brown rice to suit your taste.

Lastly, the Spicy Lemon Tahini Dressing elevates the dish, but for a different dressing adventure, try a zesty lemon vinaigrette or a creamy avocado sauce. Now you have a range of options to customize your Tofu Bowl and make it perfect for you!

Helpful Tools

  • Tofu Press: A tofu press is a valuable tool for draining excess water from the tofu. It helps achieve a firmer texture, making it easier to cut and cook the tofu.
  • Air Fryer or Oven: An air fryer or oven is essential for achieving that crispy texture on the tofu without excessive oil. Whether you prefer air frying or baking, both methods work perfectly for this recipe.
  • Large Mixing Bowl: A spacious mixing bowl is handy for tossing the tofu in the cornstarch, nutritional yeast, and soy sauce, ensuring even coating and flavor distribution.
  • Mason Jar or Dressing Shaker: To prepare the Spicy Lemon Tahini Dressing, a mason jar or dressing shaker makes it convenient to combine all the ingredients and store the dressing for later use.
  • Sharp Knife and Cutting Board: A Sharp Knife is essential for precise chopping of the veggies, like red cabbage and cucumber, is crucial for a visually appealing and satisfying bowl.

How to Make This Tofu Bowl

To start, cut the tofu into cubes and toss it with cornstarch, nutritional yeast, and soy sauce. Then, you can either air fry it at 390 degrees for 10 minutes, flipping halfway, or bake it at 400 degrees for 30 minutes, flipping halfway. Whichever method you choose, you’ll end up with perfectly crispy tofu bursting with flavor!

couscous tofu bowl meal prep

While the tofu is cooking, work on the couscous. Add turmeric and black pepper to the whole wheat couscous and follow the package instructions. Typically, you’ll add boiling water to the couscous in a large bowl, cover it for 5 minutes, and then fluff it with a fork.

Next, chop up the veggies and toppings. Finely chop or grate the red cabbage, dice the cucumber, and chop some dill and almonds for an extra burst of freshness, adding a lovely crunch and flavor to our bowl.

Maple lemon Tahini Sauce in jar

Now, whip up the star of the show – the Spicy Lemon Tahini Dressing! In a mason jar, combine tahini, olive oil, freshly squeezed lemon juice, minced garlic, maple syrup, red wine vinegar, hot chili powder, salt, and pepper. Give it a good shake, and you’ll have a tangy and spicy dressing that’ll take your bowl to the next level.

couscous tofu bowl

Finally, bring it all together. In a large mixing bowl, add the crispy tofu, fluffy couscous, chopped veggies, and toppings. Then, generously drizzle the Spicy Lemon Tahini Dressing to your liking. If you prefer a lighter dressing, just use a little less.

Tips & Tricks

  • Press The Tofu: Before marinating, press the tofu to remove excess water. Wrap the tofu block in paper towels and place a heavy object on top for about 15-20 minutes. This step enhances the tofu’s texture and helps it absorb the flavors better.
  • Marinate the Tofu: For extra tasty tofu, let it marinate in the nutritional yeast and soy sauce mixture for at least 15 minutes before cooking. This allows the flavors to penetrate the tofu, making it even more delicious.
  • Air Frying vs. Baking: If you prefer a crunchy texture, air frying the tofu is a quick and oil-free option. For a chewier texture, opt for baking it in the oven.
  • Toast the Nuts: For added crunch and flavor, toast the chopped almonds in a dry pan over medium heat until lightly browned. Keep an eye on them as they can burn quickly.
  • Customize the Veggies: Don’t hesitate to mix and match veggies based on your preferences or what’s in season. Colorful veggies like bell peppers, carrots, or broccoli can add variety to your bowl.
  • Meal Prep Made Easy: This recipe is great for meal prep! Check out our recipe for Couscous Tofu Bowl High Protein Meal Prep for tips on how to prepare.

FAQ: Tofu Bowl With Couscous and Maple Tahini Dressing

Can I use other protein sources instead of tofu?

Absolutely! While the recipe focuses on tofu, you can easily swap it out for other protein-packed options like tempeh, chickpeas, or even seitan to suit your preferences or dietary needs.

Is there a gluten-free option for the couscous?

Yes! If you need a gluten-free alternative, consider using quinoa, rice, or gluten-free couscous in place of whole wheat couscous.

How long does the Tofu Bowl stay fresh in the fridge?

When properly stored in airtight containers, the assembled Tofu Bowls can stay fresh in the refrigerator for up to 4-5 days, making it an excellent option for meal prepping.

Can I use different vegetables in the bowl?

Absolutely! You can customize the Tofu Bowl with your favorite veggies or based on what’s in season. Bell peppers, zucchini, or spinach are great alternatives.

How can I reheat the Tofu Bowl for serving?

To reheat, gently warm the components in the microwave or on the stovetop until thoroughly heated. Add the dressing and toppings just before serving for a fresh and flavorful meal.

couscous tofu bowl

Healthy Tofu Bowl With Couscous and Maple Tahini Dressing

This Tofu Bowl recipe features crispy tofu, nutritious veggies, and a zesty Spicy Lemon Tahini Dressing for a delicious and protein-packed meal.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Lunch, Main, Main Course, Salad
Cuisine Fusion, Mediterranean, Middle Eastern
Servings 4 people




  • ¼ head red cabbage, finely chopped or grated
  • 1 cucumber, diced


  • 1 cup whole wheat couscous (uncooked)
  • 1 tsp turmeric
  • 1 tsp black pepper

Spicy Lemon Tahini Dressing

  • ¼ cup tahini
  • ¼ cup extra virgin olive oil
  • ¼ cup freshly squeezed lemon juice
  • 2 tbsp maple syrup
  • 2 tbsp red wine vinegar
  • 1 clove garlic, minced
  • 1 tsp hot chili powder (or adjust to your spice preference)
  • salt and pepper to taste


  • ¼ cup chopped fresh dill
  • ¼ cup chopped almonds


  • First, prepare the crispy tofu. Cut tofu into cubes and toss in the cornstarch, nutritional yeast and soy sauce. Air fry at 390 for 10 minutes flipping halfway or bake at 400 degrees for 30 minutes flipping halfway.
  • Meanwhile, prepare your couscous by adding the turmeric, black pepper, and following the package instructions. (Typically, add 1.5 cups of boiling water to 1 cup of couscous in a large bowl, cover for 5 minutes then fluff with a fork.) Allow the couscous to cool.
  • Next, chop the veggies and toppings and prepare your dressing. In a mason jar, add tahini, olive oil, lemon juice, garlic, maple syrup, red wine vinegar, salt, pepper and hot chilli powder and shake well to combine.
  • Add all ingredients to a large mixing bowl, and add the lemon tahini dressing to your liking. If you like less dressing, use a little less. Serve, and enjoy!
Tried this recipe?Let us know how it was!


Delight in the wholesome and delicious experience of our “Healthy Tofu Bowl With Couscous and Maple Tahini Dressing” recipe. This flavorful bowl combines crispy tofu, vibrant veggies, and a zesty Maple Tahini Dressing, striking the perfect balance between taste and nutrition. Its versatility allows for easy customization to suit your preferences and dietary needs. Happy cooking and bon appétit!

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