Moroccan Tofu with Broccoli
A delicious, plant-based Moroccan-style dish featuring crispy tofu, broccoli, and a blend of aromatic spices. A healthy and flavorful meal full of antioxidants and anti-inflammatory properties.
Details
- Author: CuisineSavvy
- Cuisine: Moroccan
- Course: Main
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Diet: Vegan
- Tags: Vegan, Gluten-Free, Low-Calorie, AntiCancer, FrenchMoroccan
Nutritional Values
This dish is rich in plant-based protein and packed with fiber, antioxidants, and anti-inflammatory compounds. The combination of broccoli and tofu makes it a healthy, low-calorie meal with cancer-fighting properties.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200 kcal | -- |
| Total Fat | 10 g | -- |
| Saturated Fat | 1 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 150 mg | -- |
| Total Carbohydrate | -- | |
| Dietary Fiber | 6 g | -- |
| Total Sugars | 3 g | -- |
| Protein | 12 g | -- |
Ingredients
[ "1 cup firm tofu, cubed", "4 cups broccoli, cut into 1/2-inch pieces", "2 tbsp extra virgin olive oil", "1 tsp sea salt", "1 1/2 tbsp lemon juice", "1 tsp ground coriander", "1 tsp ground cumin", "3 cloves garlic, minced", "1/8 tsp Ceylon cinnamon", "Moroccan Spice Mix (see linked recipe)" ]
Instructions
1. Heat a large stainless steel or cast iron pan over medium-high heat. Add olive oil to pan. 2. Add broccoli florets to the pan and toss in olive oil to coat. Cook for approximately 5 minutes until they begin to soften. 3. Add garlic, spices, and salt to the pan. Stir frequently to prevent garlic and spices from burning. Allow to cook for approximately 3 more minutes or until spices are toasted and fragrant. 4. Add cubed tofu and cook until tofu is lightly browned. 5. Drizzle with lemon juice, toss well to combine. Serve hot with a side of whole grain couscous or on its own.
Internal Recipes
- Moroccan Spice Mix (Health Score: 90)
External Recipes
- Sheet Pan Moroccan-Spiced Chicken with Sweet Potatoes & Cauliflower (Health Score: 65)
Allergens
Soy
HealthScore: 91
The recipe excels in plant-based, anti-inflammatory, and fiber-rich ingredients, with the inclusion of broccoli contributing to cancer-preventive properties.