Tempeh Cannellini Couscous Bake
A hearty vegan bake combining creamy cannellini beans, protein-rich tempeh, couscous, zucchini, tomato, garlic, and fresh basil in flavourful foil-baked parcels.
Equipment
- aluminum foil
- Baking sheet
- Food processor
- oven
Ingredients
- 8 ounces Soy Tempeh crumbled
- 1 can Cannellini Beans 15 ounces, drained and rinsed
- 1 cup Tomato Sauce
- 1 cup Couscous uncooked
- 1 Yellow Zucchini shredded
- 1 Green Zucchini shredded
- 1/4 cup Extra-Virgin Olive Oil
- 10 leaves Fresh Basil
- 2 tablespoons Garlic minced
- 1/2 teaspoon Salt
- 1/4 teaspoon Black Pepper
Instructions
- Preheat the oven to 350°F (180°C).
- Add the tempeh, cannellini beans, tomato sauce, couscous, yellow zucchini, green zucchini, olive oil, basil, garlic, salt, and black pepper to a food processor.
- Pulse until the ingredients are evenly combined but the mixture remains slightly chunky.
- Cut two sheets of aluminum foil, each about 12 inches long.
- Divide the mixture evenly between the two sheets of foil.
- Place each portion in the centre of the foil and shape it into a compact log.
- Roll the foil tightly around each portion and twist the ends to seal.
- Arrange the foil parcels on a baking sheet.
- Bake for 1 hour.
- Remove the parcels from the oven and let them rest for 10 minutes.
- Carefully open the foil, transfer the mixture to a serving bowl, and fluff it with a fork.
- Serve warm.
Notes & Wine Advice
Serving Suggestions
Serve the bake with steamed greens, roasted vegetables, or a fresh tomato and cucumber salad. It can be enjoyed as a vegan main course or served in smaller portions as a hearty side dish.Recipe Notes
Pulse the mixture only until evenly combined. Processing it completely smooth will produce a dense texture. Seal the foil parcels tightly so the couscous can absorb the moisture from the tomato sauce and vegetables while baking.Variations
Add chopped olives, roasted peppers, oregano, or chilli flakes for extra Mediterranean flavour. Chickpeas can replace the cannellini beans, while fresh parsley can be used instead of basil.Storage
Allow leftovers to cool before storing them in an airtight container in the refrigerator for up to three days. Reheat in the oven or microwave until thoroughly hot, adding a spoonful of vegetable broth if the couscous seems dry.Wine Advice
A light Chianti complements the tomato, basil, and cannellini beans. A crisp Pinot Grigio is a refreshing white alternative for this vegetable-rich bake.Nutrition values
Serving: 1 serving | Calories: 220 kcal | Carbohydrates: 28 g | Protein: 9 g | Fat: 8 g | Saturated Fat: 1 g | Sodium: 4603 mg | Sugar: 4 g