Tofu Pearl Couscous

Tofu Pearl Couscous

By Melanie Richardson


This is a simple & nutritious recipe perfect for midweek dinners when you don’t want to spend much time in the kitchen.

You can use up whatever produce needs using in the fridge and get as creative as you like with this - it's super versatile. 


  • 1 tbsp extra virgin olive oil
  • 250g firm tofu
  • 400g pearl couscous
  • 1 green capsicum, diced
  • 1 red capsicum, diced
  • 250g cherry tomatoes, halved
  • 2 cups spinach
  • 250g halloumi, sliced and fried
  • 35g sunflower seeds, toasted


  • 1 tbsp dijon mustard
  • 1.5 tsp honey or raw sugar
  • 1.5 tsp rice wine vinegar or lemon juice
  • 1 tbsp extra virgin olive oil


  1. Fry off tofu in 1 tbsp of extra virgin olive oil, set aside
  2. Cook pearl couscous as per packet instructions
  3. Fry off halloumi until lightly browned on either side, set aside
  4. Toast sunflower seeds until lightly browned, set aside
  5. Dice capsicums and halve tomatoes
  6. Whisk dressing ingredients until smooth & well combined
  7. Place spinach in bottom of serving bowl, top with couscous followed by all other ingredients
  8. Drizzle over dressing and enjoy my friends!

Servings = 4 (large portions)

Calories = 566

Macros = P: 39g, C: 96.2g, F: 32.1g


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