Zaalouk Sandwich with Tofu Feta by @fitgreenmind

1h10

3 servings

🍆

450 g

Eggplant

🍅

360 g

Tomatoes

🫒

5 ml

Olive oil

🍋

15 ml

Lemon juice

🌿

15 g

Parsley

10 ml

Stullenfreu d nutty-spicy blend

🫙

1 tsp

Cumin

🫙

1 tsp

Ground coriander

🧂

4 g + 0.5 tsp

Salt

🫘

200 g

Firm tofu

🍇

15 ml

White wine vinegar

🧀

8 g

Nutritional yeast

🍞

150 g

Bread

  1. Dice
    • eggplant

    Dice 1 large eggplant into bite-size cubes.

  2. Dice
    • tomatoes
    • parsley

    Dice 3 medium tomatoes and finely chop the parsley.

  3. Step
    • eggplant
    • Olive oil

    Dry-toast the diced eggplant in a frying pan over medium heat until lightly browned, without oil.

  4. Add
    • tomatoes
    • olive oil

    Add the diced tomatoes and 1 tsp olive oil to the pan.

  5. Cook
    • eggplant
    • tomatoes

    Cover the pan and cook the eggplant and tomatoes over medium heat for 5 min.

  6. Juice
    • lemon juice

    Juice half a lemon to obtain about 1 tbsp lemon juice.

  7. Stir
    • lemon juice
    • parsley
    • nutty-spicy seasoning blend

    Stir the lemon juice, chopped parsley, 2 tsp seasoning blend, and salt into the vegetable mixture.

  8. Simmer
    • eggplant
    • tomatoes
    • lemon juice

    Cover the pan and simmer the zaalouk over medium heat for 20 min, stirring occasionally, until thick and tender.

  9. Crumble
    • firm tofu

    Crumble 200 g firm tofu into a mixing bowl.

  10. Mix
    • firm tofu
    • white wine vinegar
    • nutritional yeast

    Mix the crumbled tofu with 1 tbsp white wine vinegar, 1 tbsp nutritional yeast, and 1/2 tsp salt.

  11. Toast
    • bread

    Toast 3 slices of bread until crisp and golden.

  12. Top
    • bread
    • eggplant
    • tomatoes

    Top each toasted bread slice with zaalouk and tofu feta.

  13. Sprinkle
    • nutty-spicy seasoning blend

    Sprinkle the toasts with a little additional nutty-spicy seasoning blend and serve warm.

Zaalouk Sandwich with Tofu Feta by @fitgreenmind

1h10

3 servings

🍆

450 g

Eggplant

🍅

360 g

Tomatoes

🫒

5 ml

Olive oil

🍋

15 ml

Lemon juice

🌿

15 g

Parsley

10 ml

Stullenfreu d nutty-spicy blend

🫙

1 tsp

Cumin

🫙

1 tsp

Ground coriander

🧂

4 g + 0.5 tsp

Salt

🫘

200 g

Firm tofu

🍇

15 ml

White wine vinegar

🧀

8 g

Nutritional yeast

🍞

150 g

Bread

Preparation Steps

  1. Step 1/13

    Dice 1 large eggplant into bite-size cubes.

    🍆eggplant
    🔪chef's knife
    🪵cutting board

  2. Step 2/13

    Dice 3 medium tomatoes and finely chop the parsley.

    🍅tomatoes
    🌿parsley
    🔪chef's knife
    🪵cutting board

  3. Step 3/13

    Dry-toast the diced eggplant in a frying pan over medium heat until lightly browned, without oil.

    🍆eggplant
    🍳frying pan with lid
    🥄wooden spoon

  4. Step 4/13

    Add the diced tomatoes and 1 tsp olive oil to the pan.

    🍅tomatoes
    🫒olive oil
    🍳frying pan with lid
    🥄wooden spoon
    🥄measuring spoons

  5. Step 5/13

    Cover the pan and cook the eggplant and tomatoes over medium heat for 5 min.

    🍆eggplant
    🍅tomatoes
    🍳frying pan with lid

  6. Step 6/13

    Juice half a lemon to obtain about 1 tbsp lemon juice.

    🍋lemon juice
    🍋citrus juicer
    🥄measuring spoons

  7. Step 7/13

    Stir the lemon juice, chopped parsley, 2 tsp seasoning blend, and salt into the vegetable mixture.

    🍋lemon juice
    🌿parsley
    🧂nutty-spicy seasoning blend
    🧂salt
    🍳frying pan with lid
    🥄wooden spoon
    🥄measuring spoons

  8. Step 8/13

    Cover the pan and simmer the zaalouk over medium heat for 20 min, stirring occasionally, until thick and tender.

    🍆eggplant
    🍅tomatoes
    🍋lemon juice
    🌿parsley
    🧂nutty-spicy seasoning blend
    🧂salt
    🍳frying pan with lid
    🥄wooden spoon

  9. Step 9/13

    Crumble 200 g firm tofu into a mixing bowl.

    🫘firm tofu
    🥣mixing bowl

  10. Step 10/13

    Mix the crumbled tofu with 1 tbsp white wine vinegar, 1 tbsp nutritional yeast, and 1/2 tsp salt.

    🫘firm tofu
    🍇white wine vinegar
    🧀nutritional yeast
    🧂salt
    🥣mixing bowl
    🥄wooden spoon
    🥄measuring spoons

  11. Step 11/13

    Toast 3 slices of bread until crisp and golden.

    🍞bread

  12. Step 12/13

    Top each toasted bread slice with zaalouk and tofu feta.

    🍞bread
    🍆eggplant
    🍅tomatoes
    🫘firm tofu
    🥄wooden spoon

  13. Step 13/13

    Sprinkle the toasts with a little additional nutty-spicy seasoning blend and serve warm.

    🧂nutty-spicy seasoning blend
    🥄measuring spoons

Composition

Ingredients

Types

Vegetables, Fats and Oils, Fruits, Herbs, Spices, Plant-based Protein, Vinegars, Seasonings, Bakery

Ingredients

Eggplant, Tomatoes, Olive oil, Lemon juice, Parsley, Stullenfreu d nutty-spicy blend, Cumin, Ground coriander, Salt, Firm tofu, White wine vinegar, Nutritional yeast, Bread

Notes

Eggplant (large, cut into cubes), Tomatoes (medium, diced), Olive oil (a little, added with the tomatoes), Lemon juice (juice of half a lemon), Parsley (chopped), Stullenfreu d nutty-spicy blend (or substitute with 1 tsp cumin and 1 tsp ground coriander, n), Cumin (alternative to the spice blend), Ground coriander (alternative to the spice blend), Salt (to taste, for the Zaalouk, for the tofu feta), Firm tofu (crumbled), Bread (toasted, for serving)

Allergens

Soybeans, Sulfites, Gluten

Dietetics

Dietary regimen

to inform

Calories

355 kcal

Macro nutrients

Protein: 16g, Carbohydrates: 39g, Fat: 15g, Fiber: 8g, Sugars: 10g

Nutritional Information

Minerals

Calcium: 250mg, Iron: 5.2mg, Potassium: 770mg, Sodium: 790mg

Vitamins

Vitamin C: 28mg, Vitamin K: 105µg, Folate: 95µg

Preparation

Time Information

Preparation

45 minutes

Cooking

25 minutes

Overall

1 hour 10 minutes

Difficulty

Level

Medium (2/4)

Steps

13 steps

Equipments

Utensils

chef's knife, cutting board, frying pan with lid, mixing bowl, wooden spoon, measuring spoons, citrus juicer

Appliances

Stove, Toaster

Type

Type

Type Of Dish

Main Course, Starter

Occasions

Breakfast, Brunch, Lunch, Snack

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Moroccan, North African, Mediterranean

Geographic

Morocco, North Africa

Various

Aspect

Texture

Creamy, Tender, Juicy, Crumbly, Crisp

Flavors

Smoky, Tangy, Nutty, Earthy, Savory, Herbal, Spiced

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Keep covered,Do not leave tofu feta out longer than 2 hours), fridge : 3 days (Store zaalouk and tofu feta separately,Use airtight containers,Store bread separately at room temperature), freezer : 90 days (Freeze zaalouk only,Use a freezer-safe airtight container,Do not freeze assembled toast)