Name: Mediterranean Couscous Vegetable Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 Servings
Cuisine: Other

Jule’s Menu Verified

January 28, 2026

This Mediterranean couscous vegetable skillet is a quick, flavorful, and versatile dish that can be enjoyed warm or as a chilled salad the next day. Tender eggplant, juicy cherry tomatoes, and fresh spinach are combined with fluffy couscous and a slightly sweet and spicy tomato sauce made with Medjool dates and chili flakes. Crispy roasted tofu adds protein, with the option to substitute chicken, salmon, shrimp, or cheese. Packed with vibrant Mediterranean flavors, it’s perfect if you are looking for a satisfying meal during busy days.

Mediterranean Couscous Vegetable Stir Fry

Mediterranean Couscous Vegetable Stir Fry cover

From the Cook

1/8

Mediterranean Couscous Vegetable Stir Fry

Jule’s Menu Verified

Ingredients

WarningWheat and 2 other allergens identified

Instructions

This recipe also lives on Jule’s Menu.Show them some love by checking it out! 😊

Check out original post! 😊

Original PostView

Instructions

Cut the eggplant into cubes, toss with a little salt, and set aside. Preheat the oven to 400°F (conventional bake / top & bottom heat).

Press the tofu between paper towels to remove excess moisture, then tear it into pieces with your hands. In a bowl, toss with 2 teaspoons canola oil and a generous pinch of salt. Spread on a baking sheet and bake for 20 minutes.

Peel the onion and garlic and finely dice them. Wash the tomatoes and cut them in half. Sauté the onion with the remaining oil and a pinch of salt over medium heat until translucent. Add the eggplant, tomatoes, and garlic, and cook for about 5 minutes.

Then deglaze the vegetables with the tomato sauce and let simmer over low heat for about 5–7 minutes.

Meanwhile, bring the water to a boil in a saucepan. Add the couscous, remove from the heat, cover, and let stand for 5 minutes. Then add the couscous to the vegetables and season with salt and pepper to taste.

Remove the tofu from the oven and stir it into the sauce along with the couscous. Season with salt and pepper to taste. Wash the spinach and fold it in as well. Garnish with parsley if desired and serve warm or cooled.

Smart Nutrition

My Calorie Intake

0
Review & Earn

Be the first to review this recipe and earn a 20% Bonus

Level up & unlock free Premium by reviewing recipes!

My Notes

Your kitchen notebook is waiting.

Whether it's a recipe tweak or an inspiration burst — jot it down here.

Tips & Tricks (5)

Eggplant Moisture Magic 💦
Salt and drain sliced eggplant for 15-20 minutes before cooking to remove excess moisture and prevent sogginess, ensuring a perfectly crisp texture.
Tofu Crisp Technique 🥢
Press tofu between paper towels and weight for 30 minutes to remove excess water, then cube and pan-fry with a light cornstarch coating for maximum crispiness.
Couscous Fluffing Secret 🍚
After cooking couscous, let it rest covered for 5 minutes, then fluff with a fork and drizzle with a touch of olive oil to prevent clumping and enhance texture.
Date Sweet Heat Balance 🌶️
Finely mince Medjool dates to create a natural sweetness that perfectly balances the hot chili flakes, creating a complex flavor profile.
Layered Flavor Building 🧅
Sauté garlic and onions first, then add eggplant and tofu, and finish with tomatoes to build deep, multilayered Mediterranean flavors.

Intelligent Tags

About the Cook

Jule’s Menu

Hi, I’m Julia, and I’m the recipe developer, photographer, and author behind Jules’ Menu. I’ve spent the last eight years perfecting healthy everyday recipes so they strike the perfect balance between healthy and nourishing, simple and practical, and gourmet-level delicious.