Happy Monday everyone! I have an awesome recipe for you guys that’s great for lunch, dinner, or meal prepping. It’s fresh, full of flavour, and so healthy and filling!
I haven’t had tofu in a while, but a few blocks have been in my freezer, waiting to be cooked up. I read an article recently that says frozen tofu is actually more easy to use and better to eat. The freezing expands the pores in the tofu because the water in it expands, which makes it more receptive to marinades. It’s also easier to press; you just have to give it a couple of presses with a plate to get the majority of the water out. Plus, freezing generally gives tofu a firmer texture. That’s great for what we’re doing with it today- pan searing!
I had my tofu already portioned out into three blocks which were about 85g each. Then I added them to a Ziploc bag with curry powder, coriander, garlic powder, and red pepper flakes, along with olive oil and lemon juice. The tofu is marinated for at least three hours, although you can go for six or eight if you have the time! After marination, I fried up my tofu “steaks” until they got a nice, crispy exterior. So tasty and a great source of plant based protein!
The other components of this bowl are just as flavourful. We have some couscous cooked in coconut milk, and a delicious olive, tomato, cucumber and avocado salad!! So, you’ve got your protein, your carbs, and your veggies. A perfectly balanced meal! Of course, I couldn’t resist throwing some hummus on top of there too😂 Definitely feel free to add some to your bowl as well, along with any other condiments you like:)
Enjoy this awesome bowl!
Curry Marinated Tofu Bowl
Serves: 3
Total Time: 195 minutes
Ingredients:
For the Marinated Tofu:
- 3 85g blocks of firm or extra firm tofu, thawed from frozen (if using fresh, follow steps to properly press your tofu before hand, and disregard step 1).
- Juice of 1/2 a lemon
- 2 tbsp olive oil + 1 tbsp (for cooking)
- 2 tsp curry powder
- 1 tsp garlic powder
- 1 tsp ground coriander
- 1/2 tsp ground ginger
- 1 tsp red pepper flakes
- Salt and pepper to taste
For the Couscous:
- 1 400ml can of light coconut milk
- 1 cup of golden couscous
- Salt and pepper to taste
For the Salad:
- 1 tomato, diced
- 1/2 a cucumber, diced
- 12 black olives, pitted and cut in halves
- 1/2 a ripe avocado
- Juice of 1/2 a lemon
- Salt and pepper to taste
Directions:
- Place your blocks of tofu on a flat cutting board lined with paper towel. Use a plate or another cutting board to press down on the tofu and remove any excess water. Repeat a few times until most of the liquid has been pressed out.
- Add the tofu to a bag with the rest of the marinating ingredients (except the 1 tbsp of olive oil for frying). Mix everything together in the bag and make sure that the blocks are evenly coated in the marinade. Place the bag in the fridge and let the flavours soak into the tofu for at least 3 hours; go 6-8 if you can.
- While the tofu is marinating, bring the can of coconut milk to a boil in a small pot. Add in the couscous, remove from the heat, and stir. Cover the pot and let the couscous stand for 5 minutes, until the milk had been absorbed. Season to taste with salt and pepper, and set aside.
- In a medium sized bowl, mash the avocado and add in the rest of the salad ingredients. Mix to combine, then set aside.
- Once the tofu is done marinating, remove each block from the bag and cut it in half.
- Heat the remaining 1 tbsp of olive oil in a pan over medium heat. Add in the tofu “steaks” and cook until nice and browned, about 3-4 minutes. Flip over and cook on the other side for an additional 4 minutes. Then remove from the heat.
- To assemble each bowl, put some couscous on the bottom, followed by some salad, and then finish with two slices of tofu. Top with hummus or another condiment of choice:)
Hope this recipe brightens up your Monday! Have an awesome rest of your week, and I’ll see you on Wednesday with another great recipe:)
Yours Truly,
Olivia:)))
My Day Is Booked 