Moroccan-Inspired Tofu
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Moroccan-Inspired Tofu

Moroccan-Inspired Tofu

with Zucchini, Zesty Rice and Lemony Yogurt

This one's in the running to be your next weeknight fave! Warm, fragrant spices and creamy yogurt are a perfect, quick marinade for tofu, while zesty rice rounds out the flavours of this delicious Moroccan-inspired plate.

Allergens:
Soy
Milk

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time35 minutes
Cooking Time5 minutes
DifficultyMedium

Ingredients

serving amount

1 unit(s)

Tofu

(Contains Soy)

¾ cup

Basmati Rice

1 unit(s)

Zucchini

1 unit(s)

Lemon

1 tbsp

Chicken Stock Powder

(Contains Soy May contain Sesame, Sulphites, Wheat, Egg, Fish, Milk, Mustard)

1 tbsp

Moroccan Spice Blend

(May contain Sesame, Soy, Sulphites, Tree nuts, Wheat, Milk, Mustard, Peanuts)

1 unit(s)

Greek Yogurt

(Contains Milk)

1 tsp

Garlic Salt

(May contain Wheat, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites, Tree nuts)

1 unit(s)

Sweet Bell Pepper

7 g

Parsley

Not included in your delivery

1 tbsp

Unsalted Butter*

(Contains Milk)

0.13 tsp

Salt*

2 tbsp

Oil*

¼ tsp

Sugar*

0.13 tsp

Pepper*

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Nutrition Values

Calories720 kcal
Fat31 g
Saturated Fat8 g
Carbohydrate80 g
Sugar9 g
Dietary Fiber6 g
Protein30 g
Cholesterol20 mg
Sodium1500 mg
Trans Fat0.3 g
Potassium700 mg
Calcium700 mg
Iron6 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Large Bowl
Medium Pot
Measuring Cups
Zester
Small Bowl
Measuring Spoons
Baking Sheet
Large Non-Stick Pan

Instructions

Boil water and marinate tofu
1
  • Add 1 1/4 cups (2 1/2 cups) water and stock powder to a medium pot. Cover and bring to a boil over high heat.
  • Meanwhile, combine Moroccan Spice Blend, half the garlic salt and half the yogurt in a large bowl. (NOTE: Reserve remaining yogurt for sauce in step 3.)
  • Pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over.
  • Add tofu to the large bowl with yogurt marinade. Toss to coat. 
Cook rice
2
  • Once water is boiling, add rice, then reduce heat to low.
  • Cover and cook until rice is tender and liquid is absorbed, 12-14 min.
  • Remove the pot from heat. Set aside, still covered.
Prep and make lemony yogurt
3
  • Meanwhile, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Core, then cut pepper into 1/2-inch pieces.
  • Roughly chop parsley.
  • Zest, then juice half the lemon (whole lemon for 4 ppl). Cut remaining lemon into wedges.
  • Add remaining yogurt, lemon juice and 1/4 tsp (1/2 tsp) sugar to a small bowl.
  • Season with salt and pepper, then stir to combine. Set aside.
Cook tofu
4
  • Heat a large non-stick pan over medium-high heat.
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook until golden-brown, 2-3 min per side.
  • Remove the pan from heat, then transfer tofu to an unlined baking sheet.
  • Roast in the middle of the oven until golden and tender, 8-10 min.
  • Carefully rinse and wipe the pan clean.
Cook veggies
5
  • Reheat the same pan over medium-high.
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then zucchini and peppers. Cook, stirring often, until tender-crisp, 4-5 min.
  • Season with remaining garlic salt and pepper.
Finish and serve
6
  • Fluff rice with a fork, then add lemon zest, half the parsley and 1 tbsp (2 tbsp) butter. Season with salt, then stir to combine.
  • Thinly slice tofu.
  • Divide zesty rice between plates. Top with veggies and tofu.
  • Spoon lemony yogurt over tofu. Sprinkle remaining parsley over top.
  • Squeeze a lemon wedge over top, if desired.
7

If you've opted to get tofu, pat dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season tofu in the same way the recipe instructs you to season the chicken.

8

Sear tofu in the same way the recipe instructs you to sear the chicken. Roast in the middle of the oven until golden and tender, 8-10 min.

9

Plate tofu in the same way the recipe instructs you to plate the chicken.