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herbed couscous and tofu salad in white bowl with olive oil on side

Herbed Couscous and Tofu Salad

Light, bright, & flavorful! Serve this Mediterranean-style fare as a quick and easy entree salad or side dish!
5 from 1 vote
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Course: Main Course, Salad, Side Dish
Cuisine: Mediterranean
Keyword: healthy
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 338kcal
Author: Holly Gray


  • 1 cup couscous
  • 1 cup water
  • 1/2 teaspoon salt
  • 3 tablespoons olive oil divided
  • 12 ounces extra-firm tofu drained and cut into 1-inch cubes
  • salt to taste
  • ground black pepper to taste
  • 2 cups cherry tomatoes halved or quartered
  • 1 cup English cucumber quartered
  • 2 tablespoons fresh mint leaves chopped
  • 2 tablespoons fresh basil leaves chopped
  • 2 tablespoons fresh parsley chopped
  • 2 lemons juiced


  • In a medium-size saucepan bring 1 cup of water to a boil. Add the couscous and 1/2 teaspoon salt. Stir once around the pan then cover and remove from heat. Allow the couscous to steam for 5 minutes then remove cover and fluff with a fork.
  • Brown the tofu in two batches: Into a large skillet over medium-high heat, add 1 tablespoon olive oil. When the oil is hot, add 1/2 of the cubed tofu in an even layer. Cook for 5 minutes, shaking the pan to move the tofu around and turning to get a light brown crust on all sides. Set aside and repeat with the remaining tofu, adding an additional 1 tablespoon oil to the pan, if needed.
  • In a small bowl, whisk together the mint, basil, parsley, lemon juice, and remaining 1 tablespoon olive oil. Season with salt and pepper, to taste.
  • In a large salad bowl, mix together the couscous, tofu, tomatoes, and cucumber. Drizzle with dressing, stirring to combine.
  • Adjust seasoning to taste and serve.



Calories: 338kcal | Carbohydrates: 45g | Protein: 13g | Fat: 13g | Saturated Fat: 2g | Sodium: 364mg | Potassium: 508mg | Fiber: 5g | Sugar: 5g | Vitamin A: 746IU | Vitamin C: 50mg | Calcium: 76mg | Iron: 3mg
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