Monday, October 15, 2012

Tofu Broccoli Couscous Bowl

I have been wanting to try this recipe for a while and decided today was the perfect day for it.  Some tofu was cut into triangles after being drained and then quickly bathed in a sauce of soy sauce, maple syrup, mandarin orange juice, liquid smoke, black pepper and garlic powder.  The sauced tofu triangles were quickly sauteed in some grapeseed oil and finally some raw cashews along with a little more maple syrup were added and allowed to cook and become glazed. 

This yummy mixture was served over couscous along with some stir-fried broccoli.  This was really a nice change for serving couscous and tofu.



Tofu Broccoli Couscous Bowl
Makes 4 servings

Tofu:
1 pound firm or silken tofu, sliced into thick triangles
1 1/2 tablespoon grapeseed oil
1 tablespoon soy sauce (or tamari)
1 tablespoon maple syrup (or agave)
2 tablespoons mandarin orange juice and a pinch of zest
1 teaspoon liquid smoke
finely ground black pepper
1/2 teaspoon garlic powder

Broccoli:
2 cups broccoli florets
2 teaspoons grapeseed oil
1/4 cup vegetable broth
2 tablespoons nutritional yeast (optional for cheezy flavor)

Couscous:
2 cups dried whole wheat couscous
1 cup water
1 cup vegetable broth
2 tablespoons extra virgin olive oil
1/4 teaspoon salt
1/3 cup golden raisins (optional)

1 cup raw cashews

Garnish:  mandarin or clementine orange slices

First prepare the couscous.  Add the liquid, oil and salt to a large soup pot.  Bring to a boil.  Add in the couscous.  Cover with lids.  Let boil for about a minute - then turn off the heat.  Let stand (with the lid on) for at least 5 minutes.  Remove lid, fluff with fork and set aside.  Fold in optional golden raisins as well.

For the tofu, drain and press dry with a thick handful of paper towels.  Slice into triangles.  Soak in a bat of all the ingredients - except the oil.  To a skillet, add the oil.  Turn to high heat.  When the oil is hot, add the marinating tofu triangles.  They should sizzle loudly upon adding to pan.  Add in the remaining liquid from the soaking bowl.  Allow to cook on each side for about a minute - you want blackened edges.

Just as the tofu is finishing cooking, add in the cashews and another teaspoon maple or agave syrup.  Allow them to get sticky and coated in the pan liquid.  This should only take about a minute.  Removethe tofu and cashews from the skillet and set on side plate.

With the pan still hot, add in the broccoli.  Char the edges a bit, then add in the remaining cover with a lid.  Allow to steam for about 2 minutes.  Remove lid and turn off heat.  Transfer the broccoli to a separate bowl.

Make your bowls.  Add some couscous.  Then tofu and cashews over top.  A few broccoli florets around the edges and some mandarin slices as garnish and for color. 

Slightly adapted from The Family Kitchen blog

My rating:

+

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