meat-free, full of flavor

Marinated tofu and bell pepper skillet with couscous

An everyday dish for 2, ready in 22 minutes, around $2.69 a serving. People actually plan it with Popotam, and it's in season in October.

22mintotal
≈ $2.69a serving
569kcalper serving
29gof protein
VegetarianIn season in OctoberFreezes well
Marinated tofu and bell pepper skillet with couscous, a serving idea
AI-generated image · Serving idea
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Step-by-step recipe

check things off as you go
  1. Prep the veggies

    Peel and slice the onion, mince the garlic and cut the red bell pepper into thin strips. Cut the tofu into 2 cm cubes.

  2. Marinate the tofu

    In a bowl, toss the tofu cubes with the soy sauce (2 tbsp) and the Espelette pepper (0.5 tsp). Let it marinate while you prep the rest.

  3. Brown the tofu

    Heat 1 tbsp of olive oil (half) in the skillet over high heat. Brown the drained tofu for 6 to 7 minutes, turning it, then take it out of the skillet and set it aside on a plate. Keep the marinade in the bowl.

    Tip · Don't stir the tofu for the first minute, it needs to form a crust so it doesn't stick. Drain it well before it goes in the skillet.
  4. Hydrate the couscous

    Put the 100 g of couscous in a mixing bowl with 1 pinch of salt. Pour about 120 ml of boiling water over it, cover and let it puff up for 5 minutes.

    Tip · Don't add any more water, the couscous should puff up without getting mushy. Fluff it with a fork rather than a spoon so it stays light.
  5. Cook the veggies

    In the same skillet, heat the rest of the oil (1 tbsp) over medium heat. Cook the onion for 3 minutes, then add the bell pepper and cook for 6 minutes, stirring.

  6. Add the garlic and tofu

    Add the garlic and cook for 1 minute. Put the browned tofu back in with the leftover marinade, stir for 2 minutes over medium heat, then add pepper.

  7. Fluff and serve

    Fluff the couscous with a fork. Divide it between two plates and top with the tofu and peppers.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 569 kcal. 34% comes from carbs, 20% from protein and 43% from fat.

48 gCarbs
29 gProtein
27 gFat
Per serving (the dish for 2, divided by 2)
Energy569 kcal
Protein28.8 g
Carbs47.8 g
of which sugars7.4 g
Fat27 g
of which saturated fat4.2 g
Fiber5.9 g
Salt2.5 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $2.69 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.38for 2 people
≈ $2.69a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

2 days in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

2 daysin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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With the same ingredients

plain tofu, red bell peppers, onion…