Mrouzia with Tofu

Mrouzia with Tofu is a vibrant vegetarian take on a classic Moroccan dish, featuring marinated tofu grilled to perfection and served with a fragrant blend of Moroccan spices. This dish captures the essence of Moroccan BBQ while ensuring a delightful meat-free experience.

Ingredients

• Firm tofu - 400 grams
• Olive oil - 2 tablespoons
• Red onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Fresh ginger - 1 tablespoon, grated
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Ground turmeric - 1/2 teaspoon
• Paprika - 1 teaspoon
• Honey or agave syrup - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced
• Pine nuts - 30 grams, toasted
• Couscous - 150 grams (for serving)
• Vegetable broth - 200 ml (for couscous)

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
2. In a bowl, whisk together the olive oil, garlic, ginger, cumin, coriander, cinnamon, turmeric, paprika, honey, salt, and black pepper to create a marinade.
3. Add the tofu cubes to the marinade and gently toss to coat. Let it marinate for at least 15 minutes.
4. While the tofu is marinating, prepare the couscous by bringing the vegetable broth to a boil.
5. Once boiling, remove from heat and stir in couscous. Cover and let it sit for 5 minutes, then fluff with a fork.
6. Preheat the grill or a grill pan over medium-high heat. Thread marinated tofu onto skewers.
7. Grill the skewers for about 10-12 minutes, turning occasionally until they are golden and slightly charred.
8. To serve, place the couscous on plates, top with grilled tofu skewers, and garnish with chopped parsley and toasted pine nuts. Drizzle with lemon juice.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 50 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein from tofu.
• Rich in antioxidants and anti-inflammatory spices.

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