The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Moroccan-style tofu with loaded couscous
Tofu is just ace. Packed with protein (so it’s super-filling), it’s also perfect for soaking up flavourful sauces. Here, crispy cubes of tofu bask in a rich tomato sauce fragrant with exotic spices, complemented by couscous that’s packed with red onion, cucumber, tomato, mint and coriander.
SWK: Source of fibre
SWK: High protein
Plants 5
Serving size
Ingredients
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 onion
- 2 tbsp tomato purée
- 4 tsp ginger & garlic paste (Ginger, Garlic, Sea Salt, Citric Acid)
- 400g chopped tomatoes (Chopped tomatoes 65%, tomato juice, acidity regulator: citric acid.)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 midi cucumber
- 2 tbsp Moroccan seasoning (use half) (Cumin, Coriander, Mint, Garlic, Caraway Powder, Paprika Flakes, Chilli Powder, Cayenne Pepper)
- 110g baby tomatoes
- 1 handful of fresh mint
- 1 handful of fresh coriander
- 125g wholewheat couscous (Wheat) (100% Whole WHEAT semolina)
Nutritional Information
Calories: 556
Protein: 36g
Carbs: 64g
Fat: 14g
Ingredients
- 2 onion
- 2 tbsp tomato purée
- 8 tsp ginger & garlic paste (Ginger, Garlic, Sea Salt, Citric Acid)
- 400g chopped tomatoes (Chopped tomatoes 65%, tomato juice, acidity regulator: citric acid.)
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 cucumber
- 560g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 200g baby tomatoes
- 1 handful of fresh mint
- 1 handful of fresh coriander
- 2 tbsp Moroccan seasoning (Cumin, Coriander, Mint, Garlic, Caraway Powder, Paprika Flakes, Chilli Powder, Cayenne Pepper)
- 250g wholewheat couscous (Wheat) (100% Whole WHEAT semolina)
Nutritional Information
Calories: 519
Protein: 34g
Carbs: 58g
Fat: 14g
Moroccan-style tofu with loaded couscous
Tofu is just ace. Packed with protein (so it’s super-filling), it’s also perfect for soaking up flavourful sauces. Here, crispy cubes of tofu bask in a rich tomato sauce fragrant with exotic spices, complemented by couscous that’s packed with red onion, cucumber, tomato, mint and coriander.
Cook time:
30 mins
Cuisine:
Middle Eastern
Food group:
Vegan
Allergens: Soya, Celery, Wheat
Cooking Instructions
Sizzle the tofu
- Drain the tofu, pat dry with kitchen roll and cut into 2cm cubes.
- Put a large non-stick frying pan over a medium-high heat. Tip in the tofu, spritz with cooking spray and lightly season to taste with salt. Cook for 6-8 mins, turning occasionally, until crisp and golden.
- Sprinkle over a quarter of the Moroccan seasoning sachet (half the sachet for 4 portions) and cook for 1 min, then transfer to a small bowl.
Sort your sauce
- Peel and halve 1 onion, then finely slice half (all of it for 4 portions). Finely dice the other half (other onion for 4 portions) and set aside.
- Return the frying pan to a medium-high heat. Spritz with more cooking spray and fry the sliced onion for 5-7 mins.
- Add another quarter of the Moroccan seasoning (the rest of the sachet for 4 portions), the tomato purée and ginger & garlic paste. Cook for 1 min.
- Pour in the chopped tomatoes and 75ml water (125ml for 4 portions). Crumble in the stock and stir well. Return the tofu to the pan and simmer for 6-8 mins, until the sauce thickens slightly.
Prep the couscous
- Put the couscous into a mixing bowl and lightly season to taste with salt. Pour in enough boiled water to just cover the couscous, stir well, cover and leave for 5 mins, until the water is absorbed.
- Finely dice the cucumber, and halve the tomatoes. Finely chop the mint leaves, and the coriander.
- Stir the diced onion, cucumber, tomatoes and half the herbs into the couscous.
Bring everything together
- Serve the spiced tofu on the loaded couscous, and scatter the remaining herbs over the top.