SHIFT Grub
Mustard tofu couscous salad
Mustard tofu couscous salad. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 140g firm tofu
- 75g couscous, dry
- 60g cucumber
- 60g tomato
- 4.6g olive oil
- 5g lemon juice
- 4g wholegrain mustard
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- saucepan
- colander
- bowl
- spoon
- kettle
- heatproof bowl with cover
Method
- Put the measured dry instant couscous in a heatproof bowl. Add the boiling-water quantity on its packet, cover for the packet time and fluff with a fork.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Add chopped courgette, peppers, onions or other cooking vegetables and the measured tomato ingredients to the pan. Simmer for8–10 minutes until vegetables are tender. Stir through any cooking sauce for its label time. Add spinach near the end and wilt fully; serve ready-to-eat salad leaves cold.
- Combine the cooked pasta or rice, cooked filling and sauce. Add a little reserved pasta water or hot water if needed. Fold in cold yoghurt/cream cheese away from the heat; add mayonnaise only as a cold dressing at serving.
Estimated nutrition
| Energy | 439.3 kcal |
|---|---|
| Protein | 21.6 g |
| Carbohydrate | 63.1 g |
| Fat | 12.9 g |
| Fibre | Not available |
| Saturates | Not available |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- gluten
- mustard
- soya
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Cool in shallow portions and refrigerate within 2 hours at 0–5°C. Eat within 48 hours of original cooking or freeze promptly; any shorter ingredient deadline governs.
- Freeze cooled portions promptly in labelled suitable containers. Defrost completely in the fridge.
- Reheat once until steaming hot throughout. Stir and check the centre; eat immediately.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.