Balsamic Tofu and Spiced Cous Cous

Using tofu as a substitute for halloumi, balsamic glaze gives a rich sweet flavour which balances wonderfully with the spiced couscous.

Good For You!

This recipe was adapted from one of my favourites before making the shift to a plant-based diet. The original recipe used halloumi cheese.

Halloumi cheese and tofu are both popular choices for people looking to add more plant-based protein to their diet. While they have some similarities, they also have some key differences when it comes to their nutritional profiles and potential health benefits. Here are some of the benefits of substituting halloumi cheese for tofu:

1. Lower in calories: Halloumi cheese is much higher in calories than tofu. For example, a 3-ounce serving of halloumi cheese contains around 300 calories, while the same amount of tofu contains only about 80 calories. If you’re looking to reduce your calorie intake, swapping halloumi cheese for tofu can be a good option.
2. Lower in saturated fat: Halloumi cheese is also much higher in saturated fat than tofu. A 3-ounce serving of halloumi cheese contains around 15 grams of saturated fat, while the same amount of tofu contains only about 1 gram. Eating a diet high in saturated fat can increase your risk of heart disease, so substituting halloumi cheese for tofu can be a healthier choice.
3. Higher in protein: Both halloumi cheese and tofu are good sources of protein, but tofu is slightly higher. A 3-ounce serving of tofu contains around 9 grams of protein, while the same amount of halloumi cheese contains about 7 grams. Protein is important for building and repairing tissues in the body, as well as for maintaining healthy muscles and bones.
4. Lower in sodium: Halloumi cheese is often quite high in sodium, which can contribute to high blood pressure and other health problems. A 3-ounce serving of halloumi cheese contains around 700 milligrams of sodium, while the same amount of tofu contains only about 10 milligrams. If you’re watching your sodium intake, swapping halloumi cheese for tofu can be a good option.

Ingredients

Ingredients

• 300g tofu
• 4 tbsp balsamic vinegar
• 2 crushed garlic cloves
• 1 tbsp ras el hanout
• 1 tbsp sugar
• 125g cous cous
• 200ml boiled water
• 1 red pepper finely chopped
• 30g toasted almonds
• 30g sultanas
• handful fresh basil

Ras al Hanout

Ras al hanout is a North African spice blend that is commonly used in Moroccan, Tunisian, and Algerian cuisine. The name translates to “top of the shop” in Arabic, indicating that it is made up of the best spices a spice merchant has to offer.

The exact composition of ras al hanout can vary depending on the region and the individual spice merchant, but it typically contains a blend of anywhere from 10 to 30 different spices. Some common ingredients include cumin, coriander, cinnamon, ginger, cardamom, nutmeg, paprika, turmeric, and black pepper.

The blend is used to add depth and complexity of flavor to a wide range of dishes, including tagines, stews, and couscous. It can also be used as a rub for meat or fish, or as a seasoning for roasted vegetables.

Ras al hanout is known for its warm, spicy, and slightly sweet flavor profile, with a hint of floral notes. It can be quite aromatic, with a complex and layered flavor that can enhance the taste of many different dishes.

In addition to its delicious flavour, ras al hanout also has some potential health benefits. Many of the spices in the blend have been shown to have anti-inflammatory and antioxidant properties, which may help reduce the risk of chronic diseases like heart disease and cancer.

Directions

Slice up your tofu into long thick strips. Ideally you’ll want to have pressed out as much moisture as possible beforehand. This helps the balsamic glaze form.

Chop up a red pepper, crush two cloves of garlic of and boil a kettle ready to soak your cous cous. Gather your Ras el Hanout, almonds, basil and sultanas.

Saute the garlic in a small amount of oil or veggie stock until fragrant and toss through the almonds. Stir through ras el hanout and cook for another minute to allow the spices to release their flavours.

Stir through the cous cous and sultanas, then pour over the freshly boiled water. Leave to soak. Then stir through the red pepper and basil.

For the balsamic tofu, heat a shallow frying pan and add the balsamic vinegar and sugar. When the mix starts to bubble, add in the tofu and cook about 1-2 minutes on each side.

Serve over the cooked cous cous and enjoy!

Print Recipe

Balsamic Tofu and Spiced Cous Cous

Throw together a deliciously spiced and super healthy dish in 15 minutes.  This recipe is great as a light dinner or a lunch.

Prep Time10 minutes mins

Cook Time10 minutes mins

Total Time20 minutes mins

Course: Main Course, Salad

Diet: Low Calorie, Vegan, Vegetarian

Keyword: cous cous, quick, spicy, tofu

Servings: 2 portions

Calories: 450kcal

Cost: 4

Ingredients

• 300 g tofu pressed
• 4 tbsp balsamic vinegar
• 125 g cous cous
• 200 ml boiled water
• 1 tbsp ras el hanout
• 2 cloves garlic crushed
• 1 red pepper chopped
• 30 g almonds toasted
• 30 g sultanas
• handful basil torn

Instructions

• Heat a small pan and add a little bit of veggie stock or oil.
• Add in the garlic and almonds and cook for 2 minutes.
• Stir through the ras el hanout and cook for 1 minute until fragrant.
• Add in the cous cous, sultanas and boiling water. Stir and cover to soak for 5 minutes.
• In another shallow pan, add the balsamic vinegar and 1tbsp of sugar and heat on high until bubbling.
• Add the tofu and cook 1-2 minutes on each side.
• Fluff up the cous cous and stir through the pepper and basil.
• Serve in a bowl or plate, and top with the glazed tofu.

Notes

1. This recipe was adapted from a Gousto recipe that used halloumi. To make this vegan, I chose to substitute the halloumi with tofu.