Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Cous Cous Tofu Salad With Creamy Herb Dressing

 
One serving costs about $1.92

$1.92 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:72%

Spoonacular Score: 72%

 

Cous Cous Tofu Salad With Creamy Herb Dressing might be a good recipe to expand your main course recipe box. This recipe serves 6. One serving contains 321 calories, 15g of protein, and 11g of fat. For $1.92 per serving, this recipe covers 14% of your daily requirements of vitamins and minerals. 1 person were glad they tried this recipe. It is brought to you by Foodista. From preparation to the plate, this recipe takes around around 45 minutes. Head to the store and pick up salad, cous cous, tofu, and a few other things to make it today. Taking all factors into account, this recipe earns a spoonacular score of 71%, which is pretty good. Similar recipes include Summer Melon Cous Cous Salad with Avocado, Grapes and Mint, Zingy Beetroot, Feta Cheese, Cous Cous Salad, and Cous Cous, Sumac, Mint And Date Salad.

Salad works really well with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. You could try Downton Abbey Countess of Grantham Chardonnay. Reviewers quite like it with a 5 out of 5 star rating and a price of about 16 dollars per bottle.

Downton Abbey Countess of Grantham Chardonnay

Our Downton Abbey Chardonnay displays lovely aromas of tropical fruits and subtle oak on the nose, which give way to flavors of citrus and fresh-cut pineapple on a soft, silky palate. The wine's bright characters and luscious mouthfeel continue through a clean, medium finish. The beautifully balanced and food-friendly bottling is the perfect wine choice for you most regal gatherings or spontaneous get-togethers.

» Get this wine on Amazon.com

Ingredients

Servings:
some
some salad mix
salad mix
1 cup
1 cup whole wheat cous cous
whole wheat cous cous
1.5 cups
1.5 cups chicken stock
chicken stock
0
0  salt
salt
1
1  red bell pepper
red bell pepper
1
1  cucumber
cucumber
1 pkg
1 pkg tofu
tofu
0.5 cups
0.5 cups currants
currants
0.5 cups
0.5 cups pecans
pecans
4
4  green onions
green onions
some
some slaw dressing
slaw dressing
1 cup
1 cup low fat plain yogurt
low fat plain yogurt
1
1  garlic clove
garlic clove
2 tbs
2 tbs lemon juice
lemon juice
1 tbs
1 tbs white wine vinegar
white wine vinegar
3 sprigs
3 sprigs dill
dill
3 tbs
3 tbs basil leaves
basil leaves
some
some salt and pepper
salt and pepper
some salad mix
some
salad mix
1 cup whole wheat cous cous
1 cup
whole wheat cous cous
1.5 cups chicken stock
1.5 cups
chicken stock
0  salt
0
salt
1  red bell pepper
1
red bell pepper
1  cucumber
1
cucumber
1 pkg tofu
1 pkg
tofu
0.5 cups currants
0.5 cups
currants
0.5 cups pecans
0.5 cups
pecans
4  green onions
4
green onions
some slaw dressing
some
slaw dressing
1 cup low fat plain yogurt
1 cup
low fat plain yogurt
1  garlic clove
1
garlic clove
2 tbs lemon juice
2 tbs
lemon juice
1 tbs white wine vinegar
1 tbs
white wine vinegar
3 sprigs dill
3 sprigs
dill
3 tbs basil leaves
3 tbs
basil leaves
some salt and pepper
some
salt and pepper

Equipment

microplane
microplane
bowl
bowl
microplane
microplane
bowl
bowl


Instructions

Bring chicken stock and salt to a boil. Add cous cous. Remove from heat, over and let stand 5 minutes, or until all liquid is absorbed. Fluff with a fork. Let cool. In a large bowl add chopped bell pepper, cucumber, tofu, currants, pecans, green onions and cous cous. For dressing, combine yogurt, lemon juice, vinegar, dill and basil. Grate garlic with a microplane into the mixture. Season with salt and pepper.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.92
Ingredient
some salad mix
1 cup whole wheat cous cous
1.5 cups chicken stock
1 red bell pepper
1 cucumber
1 package tofu
½ cups currants
½ cups pecans
4 green onions
1 cup low fat plain yogurt
1 garlic clove
2 tbs lemon juice
1 tb white wine vinegar
3 sprigs dill
3 tbs basil leaves
Price
$0.63
$1.36
$1.16
$0.60
$0.72
$2.68
$0.77
$1.54
$0.32
$1.08
$0.07
$0.20
$0.08
$0.02
$0.31
$11.53

Tips

Health Tips

  • Yogurt is a good source of probiotics, "good" bacteria that contribute to intestinal health and can improve digestion. Look at the label on your yogurt and make sure it says it contains "live and active cultures."

  • Couscous is actually a type of pasta made with flour and water. Whole wheat couscous is a bit healthier, but a better swap for health-conscious cooks would be quinoa. Plus, quinoa is gluten free (couscous isn't).

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
321 Calories
15g Protein
10g Total Fat
42g Carbs
34% Health Score
Limit These
Calories
321
16%

Fat
10g
16%

  Saturated Fat
1g
9%

Carbohydrates
42g
14%

  Sugar
14g
16%

Cholesterol
4mg
1%

Sodium
159mg
7%

Get Enough Of These
Protein
15g
31%

Vitamin C
33mg
41%

Manganese
0.76mg
38%

Vitamin K
27µg
26%

Calcium
200mg
20%

Phosphorus
185mg
19%

Vitamin A
926IU
19%

Fiber
4g
18%

Copper
0.32mg
16%

Potassium
503mg
14%

Vitamin B2
0.23mg
14%

Vitamin B3
2mg
13%

Vitamin B1
0.2mg
13%

Iron
2mg
13%

Vitamin B6
0.25mg
12%

Magnesium
49mg
12%

Folate
42µg
11%

Zinc
1mg
9%

Vitamin B5
0.89mg
9%

Selenium
3µg
5%

Vitamin B12
0.23µg
4%

Vitamin E
0.55mg
4%

covered percent of daily need

Related Recipes