Savory Miso Beef & Couscous Protein Cups

Ingredients

• 150 g lean ground beef — crumbled
• 60 g wholewheat couscous — dry
• 80 g firm tofu — finely crumbled
• 15 g white miso paste — mixed
• 160 ml water — hot
• 5 g olive oil — for cooking
• 5 g fresh parsley — finely chopped optional
• 5 g low sodium soy sauce — liquid optional

Instructions

1. In a small bowl, whisk the white miso paste into the hot water until fully dissolved to make a mild miso broth.
2. Place the dry wholewheat couscous in a heatproof bowl, pour the miso broth over it, cover, and let sit for 5–7 minutes until the liquid is absorbed and the couscous is soft; fluff gently with a fork.
3. While the couscous steeps, heat the olive oil in a non-stick pan over medium heat, add the lean ground beef, and cook for 5–7 minutes, breaking it into fine crumbles until just cooked through.
4. Add the finely crumbled firm tofu to the pan with the beef and cook for 2–3 minutes, stirring to warm through and lightly blend with the beef; if using, stir in the low sodium soy sauce for extra savory flavor.
5. Reduce the heat to low, add the fluffed miso couscous to the pan, and gently fold everything together for 1–2 minutes until evenly combined and just heated, avoiding browning to keep flavors mild.
6. Remove from heat, stir in the finely chopped fresh parsley if using, and spoon the mixture into 4–6 small ramekins or silicone muffin cups for easy, snack-sized portions.
7. Let cool slightly before serving warm or at room temperature, offering one small cup at a time to avoid overwhelming appetite.