Boulfaf

Boulfaf is a traditional Moroccan dish, reimagined here as a vegan breakfast, featuring marinated and grilled plant-based skewers served with a zesty tomato sauce. This flavorful dish is perfect for starting your day with a burst of Moroccan spices and freshness.

Ingredients

• Firm tofu - 200 grams
• Red bell pepper - 1 medium
• Zucchini - 1 medium
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Garlic powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Tomatoes - 2 medium, chopped
• Lemon juice - 1 tablespoon
• Chili flakes - 1/2 teaspoon (optional)

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 2 cm cubes.
2. In a bowl, mix olive oil, ground cumin, ground coriander, paprika, garlic powder, salt, and black pepper to create a marinade.
3. Add the tofu cubes to the marinade and toss until well coated. Let it marinate for 10 minutes.
4. While the tofu is marinating, cut the red bell pepper and zucchini into similar-sized chunks.
5. Thread the marinated tofu, bell pepper, and zucchini onto skewers alternately.
6. Preheat a grill or grill pan over medium-high heat and lightly oil it.
7. Grill the skewers for about 8-10 minutes, turning occasionally, until the vegetables are tender and the tofu is golden brown.
8. In a separate pan, combine chopped tomatoes, lemon juice, and chili flakes. Cook on medium heat for 5-7 minutes until the tomatoes soften into a sauce.
9. Serve the grilled skewers with the tomato sauce drizzled over the top and garnish with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 25 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in vitamins and minerals from fresh vegetables, promoting overall health.

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