Italian · 30 min
Sun-Dried Tomato Pesto Tofu with Zucchini, Couscous & Carrot Salad
- 30 min
- 2–6 servings
- 597 kcal / serving
A balanced bowl where crisp zucchini, soft tofu, and bright carrot salad mingle with fluffy couscous and a tomatoy pesto. It comes together quickly, making a satisfying weeknight option with clean flavors.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- ½English cucumber
- 1 (12 oz) pkgextra firm tofu
- ½lemon
- ½ (12 oz) jarroasted red bell peppers
- ½ (10 oz) bagshredded carrots
- ½ cupsun-dried tomato pesto
- ½ cupwhole wheat couscous
- 2 mediumzucchini squash
- English cucumbers
- lemons
From the pantry: black pepper, salt
Cookware
baking sheet pan · chef's knife · citrus juicer (optional) · colander · cutting board · measuring cups · measuring spoons · mixing bowls · oven mitts · small saucepan · stirring spoon
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
Shopping list by aisle
Produce
- ½English cucumber
- ½lemon
- ½ (10 oz) bagshredded carrots
- 2 mediumzucchini squash
- English cucumbers
- lemons
Dairy, eggs & chilled
- 1 (12 oz) pkgextra firm tofu
- ½ cupsun-dried tomato pesto
Pantry & dry goods
- ½ cupwhole wheat couscous
Sauces, oils & condiments
- ½ (12 oz) jarroasted red bell peppers
4 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| English cucumber | ½ | 1 | 1 ½ |
| extra firm tofu | 1 (12 oz) pkg | 2 (12 oz) pkgs | 3 (12 oz) pkgs |
| lemon | ½ | 1 | 1 ½ |
| roasted red bell peppers | ½ (12 oz) jar | 1 (12 oz) jar | 1 ½ (12 oz) jars |
| shredded carrots | ½ (10 oz) bag | 1 (10 oz) bag | 1 ½ (10 oz) bags |
| sun-dried tomato pesto | ½ cup | 1 cup | 1 ½ cups |
| whole wheat couscous | ½ cup | 1 cup | 1 ½ cups |
| zucchini squash | 2 medium | 4 medium | 6 medium |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Preheat the oven to 450°F.
- Slice the tofu in half lengthwise, press between towels, and set on a baking sheet with a weight on top to remove excess moisture.
- Wash all produce and dry well.
- In a medium bowl, juice half a lemon and whisk in the sun-dried tomato pesto, a splash of water, and a pinch of salt and pepper until smooth; set aside.
- Cut the tofu into medium pieces and return to the baking sheet; season with a little salt.
- Chunk the zucchini and add it to the baking sheet with the tofu, drizzle with half of the pesto mixture, then toss to coat and spread in an even layer; reserve the remaining pesto for the salad.
- Place the sheet in the oven and bake, stirring halfway, until the tofu is golden and the zucchini is tender, about 15–18 minutes.
- Meanwhile, bring a small amount of water and a pinch of salt to a boil for the couscous. Remove from heat, stir in the couscous, cover, and let stand 10 minutes; fluff with a fork before serving.
- Dice the cucumber and fold it into the pesto reserved for the salad.
- Drain and coarsely chop the roasted peppers; add them to the cucumber mixture along with the shredded carrots and stir to combine.
- To serve, divide the couscous, tofu, zucchini, and carrot salad among bowls and enjoy.
Two tips
- Press the tofu a little longer or up to an hour ahead for drier squares.
- Finish with a squeeze of lemon at the end to brighten the flavors, if desired.
Nutrition per serving
- Calories
- 597 kcal
- Protein
- 30 g
- Carbs
- 61 g
- Fat
- 31 g
- Fiber
- 11 g
- Sodium
- 628 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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One of 1,676 recipes in MealPot.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.