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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

So delicious for the entire family! We loved the spice blend, and even my picky toddler gobbled the meatballs up (after we finally convinced her to try them :-P)! We loved the roasted veggies finished with lemon, too. Great techniques!

By: Jeanine
Posted: Dec 04, 2018
Diet: Paleo

I ended up using the doubled spice blend but the family loved it.

By: Lindsay
Posted: Dec 04, 2018
Diet: Original

I also added a third of a cup of panko to the meatballs.

By: Alyssa
Posted: Dec 04, 2018
Diet: Original

This was an ok recipe, I used lamb. I liked the flavors. Harissa would have worked instead of mixing up a spice mix, and zataar may have been nice in the side dish? Trying to learn these new spices, hard to if I never go to restaurant and order this type of food.

By: Thera
Posted: Dec 04, 2018
Diet: Gluten-free

The vegetarian version was fine. I think using meatballs would have really enhanced the sauce. Without any meat, the sauce was very acidic and tomato-y.

By: Christina
Posted: Dec 04, 2018
Diet: Vegetarian

This recipe was my first cook smarts recipe! The meatballs were extremely flavorful (I loved the hint of cinnamon!). Also my first time making couscous and cauliflower as I did not grow up eating these and I would definitely make them again.

By: Amarilys
Posted: Dec 04, 2018
Diet: Original