Baked Tofu Tagine

Baked Tofu Tagine is a vibrant Moroccan-inspired dish that combines marinated tofu with a medley of vegetables and aromatic spices, all baked to perfection. This high-protein meal is not only delicious but also a feast for the eyes with its colorful presentation.

Ingredients

• Firm tofu - 300 grams
• Olive oil - 2 tablespoons
• Red onion - 1 medium, sliced
• Garlic - 3 cloves, minced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, sliced
• Canned chickpeas - 200 grams, drained and rinsed
• Canned diced tomatoes - 400 grams
• Vegetable broth - 150 ml
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the tofu for 15 minutes to remove excess moisture, then cut it into cubes.
3. In a large bowl, combine olive oil, cumin, coriander, cinnamon, paprika, salt, and pepper. Add the tofu cubes and toss to coat evenly. Let marinate for at least 10 minutes.
4. In a large baking dish, layer the sliced red onion, garlic, bell pepper, zucchini, and carrot.
5. Add the marinated tofu on top of the vegetables, followed by the chickpeas and diced tomatoes.
6. Pour the vegetable broth over the top, ensuring the vegetables are well-covered.
7. Cover the baking dish with foil and bake in the preheated oven for 30 minutes.
8. Remove the foil and bake for an additional 10 minutes to allow the top to brown slightly.
9. Remove from the oven, garnish with fresh parsley, and serve hot.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 8 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in fiber, promoting digestive health.

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