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Moroccan Tofu Bowls
with quinoa / roasted cauliflower

Active: 35 minTotal: 50 min

Sauteed tofu in a velvety tomato sauce is seasoned with a homemade Moroccan spice mix of coriander, paprika, cumin, ginger, and cinnamon. Served over fluffy quinoa with roasted cauliflower on the side - this is comfort in a bowl!
Smarts:If you find that your tomatoes are too acidic, add a pinch of sugar to the sauce.



Moroccan Tofu Bowls with Quinoa:
  • Tofu, extra-firm - 16 oz, 1/2" / 1.3 cm cubes (vacuum-packed preferable)
  • Quinoa, uncooked - 2/3 cup
  • Stock, any type - 1 1/3 cup
  • Parsley - 1 Tbsp, chopped
  • Garlic - 2 cloves, chopped
  • Oil, cooking - 2 Tbsp
  • Tomatoes, crushed (14 oz / 397 g) - 1 can
Moroccan Spice Mix:
  • Coriander, ground - 1 tsp
  • Paprika, smoked - 1 tsp
  • Cumin - 1/2 tsp
  • Ginger, ground - 1/2 tsp
  • Cinnamon - 1/4 tsp
Roasted Cauliflower:
  • Cauliflower, florets - 16 oz, chopped
  • Oil, cooking - 1 Tbsp
  • Lemon juice - 2 tsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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  1. Tofu - If tofu is packaged in water, press out liquid first, like in this video. Then slice into 1/2” / 1.3 cm thick cubes. (Can be done 1 day ahead)
  2. Quinoa - (Double if making Wednesday’s meal; if prepping right before cooking, get oven heating before continuing with prep.) Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  3. Cauliflower / Parsley / Garlic - Prep as directed. Store separately. (Can be done up to 5 days ahead)
  4. Make spice mix - (Double if making Thursday’s meal.) Combine coriander, smoked paprika, cumin, ginger, and cinnamon. (Can be done up to 5 days ahead)


  1. Heat oven to 450F / 232C degrees.
  2. Arrange cauliflower on a sheet pan. Drizzle with oil (portion for cauliflower) and season with some salt and pepper. Toss to coat.
  3. Roast cauliflower in the oven, stirring halfway through cooking, until the edges are brown and crisp, 20 to 25 minutes.
  4. While cauliflower roasts, heat a large skillet with a lid over medium high heat. Add oil (portion for bowls) and then tofu and saute until slightly browned on the outside, 3 to 5 minutes.
  5. Add spice mix (reserve half if doubled) and garlic to tofu and stir until fragrant, ~1 minute more. Pour tomatoes over top and cover with a lid. Bring to a simmer.
  6. Simmer tofu in sauce for 10 minutes to let the flavors come together.
  7. Taste tofu / sauce and season with some salt and pepper. Add a pinch of sugar if you’d like a bit of sweetness.
  8. If quinoa was made ahead, reheat in the microwave (reserve half if doubled).
  9. Squeeze lemon juice over roasted cauliflower.
  10. Assemble bowls by topping quinoa with tofu and sauce. Serve cauliflower on the side. Finish with parsley. Enjoy!

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This meal has 65 reviews

These were pretty good! I liked all the components, but it didn't blow my mind as a meal. I wish I knew the NUMBER of meatballs I was supposed to be making (and therefore, how many I needed to save for later).

By: Sarah
Posted: Dec 06, 2018
Diet: Original

Good, will add way more spice next time!

By: Michelle
Posted: Dec 06, 2018
Diet: Original

Made with both meatballs and tofu. Disagree with others about it being bland - thought it was easy, flavorful and delicious. But I did use fire-roasted diced tomatoes and don’t measure spices, so maybe that helped.

By: Jessica
Posted: Dec 05, 2018
Diet: Original

Really bland. The sauce tasted like tomato paste, even after doctoring it. I ended up mixing the cauliflower in and putting parmesan on it to give it some flavor.

By: Megan
Posted: Dec 05, 2018
Diet: Vegetarian

Was not particularly impressed. Agree with others that the amount of couscous should be increased, barely enough for one serving. The sauce was lacking, more spices? We did like the roasted cauliflower. Not on our favorites list.

By: Joan
Posted: Dec 05, 2018
Diet: Original

It was good and filling. We added some red pepper chili flakes for extra spice. The roasted cauliflower was amazing. The dish isn't wasn't overly spectacular but it was so easy in terms of prep and cook that really makes it a great meal.

By: Chris
Posted: Dec 05, 2018
Diet: Vegetarian