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couscous tofu bowl meal prep

Couscous Tofu Bowl High Protein Meal Prep

This Tofu Bowl recipe features crispy tofu, nutritious veggies, and a zesty Spicy Lemon Tahini Dressing for a delicious and protein-packed meal prep option.
5 from 3 votes
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Main, Main Course, Salad
Cuisine Fusion, Mediterranean, Vegan
Servings 4 meals

Ingredients
  

Tofu

Veggies

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

Couscous

  • 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
  • 1 tsp hot chili powder (or adjust to your spice preference)
  • salt and pepper to taste

Toppings

  • ¼ cup fresh dill, chopped
  • ¼ cup chopped almonds

Instructions
 

  • 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.)
  • 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.
  • Divide the ingredients into 4 meal prep containers and store in the fridge. Keep the dressing, and almonds to the side until you are ready to serve. Enjoy!

Notes

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 300g | Calories: 450kcal | Carbohydrates: 45g | Protein: 30g | Fat: 17.5g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 7g | Sodium: 400mg | Potassium: 600mg | Fiber: 6.5g | Sugar: 2.5g | Vitamin A: 150IU | Vitamin C: 75mg | Calcium: 75mg | Iron: 3mg
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