This Tofu Veggie Traybake with Couscous and Chickpea Avocado Dressing is the perfect plant-based recipe for busy weeknights or weekend meal prep.
Packed with colourful roasted vegetables, protein-rich tofu, fluffy wholemeal couscous and a creamy, zesty dressing — it’s a complete meal that tastes as good as it looks.
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Why You’ll Love This Recipe
This dish is:
- 🌱 100% plant-based and dairy-free
- 🧼 Made in minimal bowls – the veggies, tofu and couscous are all seasoned in the same mixing bowl
- 🕓 Ready in under an hour
- 💪 Packed with protein and fibre
- 🎨 Colourful and nourishing — ideal for those eating the rainbow
Nutritional Highlights
This tofu traybake isn’t just tasty — it’s full of goodness too:
- Tofu is a fantastic source of complete plant protein and calcium
- Sweet potato offers slow-releasing carbs and beta-carotene for healthy skin and eyes
- Courgettes and carrots are rich in fibre and antioxidants
- Wholemeal couscous brings extra fibre and minerals
- Chickpeas and avocado combine to create a creamy dressing packed with healthy fats, protein and folate
Ingredients
Tofu
Tofu adds about 10+g of protein per serving to this dish, making it heartier and more filling. Firm or extra-firm tofu works best here.
Substitute: Feel free to replace the tofu with you tempeh, seitan or your favourite plant protein.
Cornstarch, soy sauce and flavourings
I combine tofu with dark soy sauce (less watered down than regular), vegan chicken stock cube for a meaty flavour, nutritional yeast for umami and B12 cornflour to crisp it up, to toss the tofu before baking.
Note: you can use vegetable stock powder or chicken seasoning if you can't find vegan chicken stock cube.
Vegetables
For the vegetables, I went with a combination of sweet potatoes and carrots for natural sweetness, and courgettes (zucchini).
Note: Feel free to use your favourite vegetables. Seasonal vegetables like mushrooms, asparagus, broccoli or Brussel sprouts, in any mix you fancy! Also use squash or pumpkin instead of sweet potatoes.
Couscous
Wholemeal couscous is made from whole durum wheat, meaning it retains the bran and germ. This gives it a higher fibre content than regular couscous, which helps supporting digestive health, keep you feeling fuller for longer and regulating blood sugar levels.
While not a complete protein, wholemeal couscous still provides a decent amount of plant protein (~6g per cooked cup), which contributes to muscle maintenance and repair — especially helpful for vegans and vegetarians.
Seasoned with fragrant lemon zest, paprika and some vegetable stock powder, in the same bowl as previously used for coating the vegetables and tofu. This way your couscous will be more flavourful and save you washing up, which is always a plus!
Note: Feel free to use your favourite grains like quinoa, bulgur or freekeh, or just leave it out if you want a lighter bowl.
Seasonings
To season the vegetables, I kept is simple just by using dried basil for a herbal note and peri peri salt for a kick. Again, feel free to customize it by using your favourite spices and herbs.
Creamy Chickpea and Avocado dressing
And finally, the dressing sauce. It consists of pre-cooked chickpeas (store-bought or homemade), avocado, lemon juice and plant milk. This adds spiciness and a hint of citrusy flavours, bringing this preparation to a whole new level!
How to Make this Tofu and Veggie Traybake
1. Prep the veg & tofu
Preheat your oven to 200°C (fan). Wash and chop the courgettes, sweet potatoes and carrot into chunks. Add to a large bowl with olive oil, peri peri salt, dried basil and black pepper. Mix well.
In the same bowl, crumble the tofu and add soy sauce, crumbled stock cube, nutritional yeast and cornflour. Toss everything together so it’s evenly coated.
2. Bake
Spread the seasoned tofu and vegetables onto a lined baking tray. Roast for 40 minutes, turning halfway, or until the vegetables are golden and tender.
3. Make the couscous
Place couscous, lemon zest, paprika, stock powder, salt and olive oil in a bowl. Pour over boiling water, stir, cover and set aside for 5 minutes. Fluff with a fork once done.
4. Blend the dressing
In a blender or food processor, combine chickpeas, avocado, lemon juice, garlic, plant milk, salt and pepper. Blend until smooth and creamy, adding more milk if needed for a pourable consistency.
5. Assemble
Plate up with a base of couscous, then top with roasted tofu and vegetables. Drizzle with the chickpea and avocado dressing, and finish with fresh salad leaves, beetroot and cherry tomatoes for extra colour and freshness.
Serving Tips
- This dish is perfect for meal prep – store in separate containers for up to 3 days in the fridge.
- Add toasted seeds or nuts for crunch.
- Swap the couscous for quinoa, rice, or bulgur if you prefer a gluten-free or varied base.
Recipe
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