Lemon Tofu with Chickpea Couscous

 

Pan-seared golden tofu glazed in a bright, tangy lemon sauce served over fluffy spiced couscous studded with chickpeas, fresh herbs, and toasted almonds. An easy, protein-rich vegan lunch inspired by Mediterranean flavours that comes together in under 30 minutes.

Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins | Servings: 4

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Ingredients

For the Lemon Tofu:

• 400g extra-firm tofu, pressed and sliced into ½ cm slabs
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 3 tbsp lemon juice (about 1½ lemons)
• 1 tsp lemon zest
• 1 tbsp maple syrup
• 2 garlic cloves, minced
• 1 tsp cornstarch mixed with 2 tbsp cold water (slurry)
• Salt and pepper to taste

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For the Chickpea Couscous:

• 1½ cups dry couscous
• 1½ cups hot vegetable broth
• 1 can (400g) chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp cumin
• ½ tsp turmeric
• ½ tsp coriander
• Salt to taste
• Zest of 1 lemon
• 3 tbsp toasted flaked almonds
• ½ cup fresh parsley, chopped
• ½ cup fresh mint, chopped
• ½ cup cherry tomatoes, halved

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Instructions

1. Prepare the couscous: Place couscous in a heatproof bowl. Pour hot vegetable broth over it, add olive oil, cumin, turmeric, coriander, and salt. Stir, cover, and let sit for 5 minutes.
2. Fluff and mix: Fluff couscous with a fork, then fold in chickpeas, lemon zest, toasted almonds, parsley, mint, and cherry tomatoes.
3. Cook the tofu: Heat olive oil in a non-stick pan over medium-high heat. Sear tofu slices for 3–4 minutes per side until golden brown. Remove and set aside.
4. Make the sauce: In the same pan, mix soy sauce, lemon juice, lemon zest, maple syrup, garlic, and cornstarch slurry. Cook over medium heat, stirring, until the sauce thickens and becomes glossy.
5. Coat the tofu: Return tofu to the pan and toss gently to coat in the lemon glaze.
6. Serve: Spoon chickpea couscous onto plates and top with lemon-glazed tofu. Drizzle any remaining sauce over the top.

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Notes

• Gluten-Free Option: Replace couscous with quinoa or millet and use tamari instead of soy sauce.
• Extra Veggies: Add roasted zucchini, spinach, or sun-dried tomatoes to the couscous.
• Meal Prep: Couscous keeps well in the fridge for up to 4 days. Pan-sear tofu fresh for best texture.
• Flavor Boost: Add a pinch of chili flakes to the lemon sauce for subtle heat.

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