Golden Tofu Bowl with Smoky Tahini

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Skill Level
Preparation Time 20 minutes Total Time 30 minutes
Servings 4 Cost Per Serving $2.47
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3/4 cupWhole Wheat Couscous
1 packageExtra-Firm Tofu, sliced into 1/2 inch pieces
2 cupsKale or othe Dark Leafy Green. roughly chopped
2Medium Golden Beets, peeled and grated
1/2 cupWalnuts, crushed
1/2 cupCilantro, roughly chopped
To TasteSea Salt
Smoky Tahini Dressing
2 tbspTahini or Nut butter
1/4 cupNutritional Yeast
1 tbspTamari or Soy Sauce
1/2 tspSmoked Paprika
2 tbspLime juice


  1. Combine ingredients for dressing together in a blender or use immersion blender to puree until smooth. Add more liquid if you desire a thinner dressing.
  2. In a bowl cover couscous with ¾ cup of hot water, cover with plastic wrap or a tight lid and set aside for 5 minutes or until all liquid has been absorbed.
  3. Press tofu slices gently with a paper towel to absorb excess moisture. Place onto a hot grill or saute pan and cook for 2 minutes per side or until you develop some golden brown colour.
  4. Brush lightly with some of the dressing and cook another minute per side.
  5. In you bowls, evenly portion some of the couscous, kale, and beets. Top with a couple slices of grilled tofu. Garnish with crushed walnuts and cilantro. Lightly pour some of the tahini dressing over top.


  • Variety is key. The key to a balanced, healthy and exciting vegetarian diet is variety. It may take some extra planning, but be sure to include as many types of vegetables and fruit, whole grains, nuts and seeds, and legumes, dried beans, split peas and lentils as you can.
  • Get enough. When you cut out or limit meat from your diet be sure to get enough protein, iron, zinc, omega-3, calcium, and vitamin D & B12. Here's a list of the plant based foods you can eat to get these nutrients: 
  • To find a dietitian to help you plan a balanced vegetarian diet to meet your needs, visit Find a Dietitian on the Dietitians of Canada website.