Vegetable Couscous with Tofu

[Guest guest]

* Exported from MasterCook *

 

Vegetable Couscous with Tofu

 

Recipe By :Earl Mindell's Soy Miracle Cookbook

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 10 1/2 oz packages extra-firm low-fat tofu

1 large onion -- chopped

1 large red bell pepper -- chopped

4 carrots -- thinly sliced

2 zucchini -- sliced in 1/2 " pieces

1 15 oz can navy beans -- rinsed and drained

1 1/2 cups tomato sauce, preferably low-salt

1 1/2 cups vegetable broth

1/2 cup raisins

2 teaspoons curry powder

1/4 teaspoon cayenne pepper

1 teaspoon paprika

1 3/4 cups couscous

 

Cut the tofu into 1/2-inch cubes. Drain in colander.

Spray a heavy, large skillet with nonstick cooking spray. Add the onion,

pepper, carrots, and tofu. Saute for 10 minutes, stirring occasionally.

Add the zucchini and cook an additional 2 minutes.

Add the beans, tomato sauce, broth, raisins, curry powder, cayenne, and paprika.

Cover and bing to boil. Simmer for 30 minutes.

Prepare couscous according to package directions. Serve cooked vegetables over

couscous.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 550 Calories (kcal); 3g Total Fat; (4% calories from fat); 26g

Protein; 108g Carbohydrate; 1mg Cholesterol; 443mg Sodium

Food Exchanges: 6 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

[Guest guest]

Hi all-

 

went shopping last night- and i had navy beans on my list... ( canned)

 

I couldn't find them , so I bought cannelli beans? I assumed navy was some sort

of white bean? Does any one know if they go by another name?

 

 

 

 

jkujawa on 04/11/2000 07:06:06 AM

 

Veg-Recipes

cc: (bcc: Jamie Orozco/SHI)

Vegetable Couscous with Tofu

 

 

 

 

* Exported from MasterCook *

 

Vegetable Couscous with Tofu

 

Recipe By :Earl Mindell's Soy Miracle Cookbook

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 10 1/2 oz packages extra-firm low-fat tofu

1 large onion -- chopped

1 large red bell pepper -- chopped

4 carrots -- thinly sliced

2 zucchini -- sliced in 1/2 " pieces

1 15 oz can navy beans -- rinsed and drained

1 1/2 cups tomato sauce, preferably low-salt

1 1/2 cups vegetable broth

1/2 cup raisins

2 teaspoons curry powder

1/4 teaspoon cayenne pepper

1 teaspoon paprika

1 3/4 cups couscous

 

Cut the tofu into 1/2-inch cubes. Drain in colander.

Spray a heavy, large skillet with nonstick cooking spray. Add the onion,

pepper, carrots, and tofu. Saute for 10 minutes, stirring occasionally.

Add the zucchini and cook an additional 2 minutes.

Add the beans, tomato sauce, broth, raisins, curry powder, cayenne, and paprika.

Cover and bing to boil. Simmer for 30 minutes.

Prepare couscous according to package directions. Serve cooked vegetables over

couscous.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 550 Calories (kcal); 3g Total Fat; (4% calories from fat); 26g

Protein; 108g Carbohydrate; 1mg Cholesterol; 443mg Sodium

Food Exchanges: 6 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

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