Vegan Mrouzia

Vegan Mrouzia is a delightful Moroccan-inspired dish that replicates the essence of seafood using plant-based ingredients. This aromatic and flavorful recipe features a medley of vegetables and seaweed, creating a satisfying and unique dining experience.

Ingredients

• Zucchini - 100 grams
• Carrot - 100 grams
• Red bell pepper - 100 grams
• Chickpeas - 200 grams (cooked)
• Nori seaweed sheets - 2 sheets
• Olive oil - 2 tablespoons
• Garlic - 2 cloves
• Fresh ginger - 1 tablespoon (grated)
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Cinnamon - 1/4 teaspoon
• Vegetable broth - 250 ml
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Begin by prepping the vegetables: chop the zucchini, carrot, and red bell pepper into bite-sized pieces.
2. In a large skillet, heat the olive oil over medium heat. Add minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.
3. Add the chopped vegetables to the skillet and cook for about 5 minutes until they begin to soften.
4. Stir in the cooked chickpeas, cumin, coriander, paprika, turmeric, cinnamon, salt, and black pepper. Mix well to combine.
5. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cook for an additional 10 minutes, allowing the flavors to meld.
6. While the mixture simmers, cut the nori sheets into thin strips resembling seafood.
7. After 10 minutes, add the nori strips to the skillet, stirring them in gently. Allow to simmer for another 5 minutes.
8. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• Packed with vitamins and minerals from a variety of vegetables.

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