{"id":22012,"date":"2022-04-14T18:23:14","date_gmt":"2022-04-14T16:23:14","guid":{"rendered":"https:\/\/www.medoucine.com\/blog\/?p=22012"},"modified":"2026-04-08T18:30:31","modified_gmt":"2026-04-08T16:30:31","slug":"recette-tadjine-gourmand-de-tofu","status":"publish","type":"post","link":"https:\/\/www.medoucine.com\/blog\/recette-tadjine-gourmand-de-tofu\/","title":{"rendered":"Recette : Tadjine gourmand de tofu"},"content":{"rendered":"<p class=\"has-drop-cap\">Vous avez envie d&rsquo;un plat complet, savoureux, original, v\u00e9g\u00e9tarien ? Voici une de mes recettes f\u00e9tiche au chapitre \u00ab\u00a0comment apprivoiser le tofu\u00a0\u00bb : le tadjine de tofu ! Vous m&rsquo;en direz des nouvelles ! Il s&rsquo;agit d&rsquo;une recette pour 4 personnes.<\/p>\n<p><strong>Temps<\/strong> de pr\u00e9paration : 10 minutes, cuisson : 20 \u00e0 30 minutes + temps de pr\u00e9-trempage.<\/p>\n<h2>Les ingr\u00e9dients du tadjine au tofu<\/h2>\n<ul>\n<li>Une douzaine de pruneaux (50 g)<\/li>\n<li>200 g d\u2019eau<\/li>\n<li>250 g de tofu nature<\/li>\n<li>4 c. \u00e0 s. d&rsquo;huile d&rsquo;olive vierge<\/li>\n<li>1 c. \u00e0 s. de Ras El-Hanout (ou cumin) en poudre<\/li>\n<li>1 c. \u00e0 s. de gingembre en poudre<\/li>\n<li>1 oignon<\/li>\n<li>2 pommes de terre (\u00e0 chair ferme, type Belle de Fontenay, Roseval \u2026)<\/li>\n<li>4 \u00e0 6 carottes<\/li>\n<li>300 g de potiron<\/li>\n<li>1 navet<\/li>\n<li>1 feuille de laurier<\/li>\n<li>1 c. \u00e0 s. de gros sel gris<\/li>\n<li>40 g d\u2019amandes<\/li>\n<li>100 g d&rsquo;olives noires<\/li>\n<li>Coriandre fra\u00eeche<\/li>\n<li>1 citron confit (d\u00e9coration finale)<\/li>\n<\/ul>\n<div style=\"width: 580px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/03\/annie-spratt-c29cb9moISE-unsplash-scaled.jpg\" alt=\"Recette : Tadjine gourmand de tofu\" width=\"570\" height=\"856\" \/><p class=\"wp-caption-text\">Unsplash<\/p><\/div>\n<div class=\"m-spin\">\n<p class=\"m-spin__text\"><strong>Tadjine de tofu : savourez l&rsquo;\u00e9quilibre !<\/strong><\/p>\n<p class=\"m-spin__text\">Ce tadjine gourmand est une source de prot\u00e9ines v\u00e9g\u00e9tales et d&rsquo;\u00e9pices b\u00e9n\u00e9fiques pour votre bien-\u00eatre. Pour un accompagnement personnalis\u00e9, prenez rendez-vous avec un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/nutrition\/bordeaux\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticien en nutrition \u00e0 Bordeaux<\/a>, un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/nutrition\/marseille\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticien en nutrition \u00e0 Marseille<\/a> ou un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/nutrition\/nantes\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Praticien en nutrition \u00e0 Nantes<\/a>.<\/p>\n<p class=\"m-spin__text\">Envie d&rsquo;un r\u00e9gime alimentaire adapt\u00e9 \u00e0 vos go\u00fbts ? Trouvez des <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/nutrition\/autour-de-moi?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Coach en nutrition pr\u00e8s de chez vous<\/a> pour vous accompagner vers une alimentation saine et savoureuse.<\/p>\n<\/div>\n<h2>Les \u00e9tapes de pr\u00e9paration du tadjine au tofu<\/h2>\n<ul>\n<li>Quelques heures \u00e0 l&rsquo;avance (ou la veille), <strong>faire tremper les pruneaux<\/strong> secs dans un bol d\u2019eau (200 ml). <strong>Faire mac\u00e9rer le tofu<\/strong> coup\u00e9 en cubes, dans la moiti\u00e9 (2 c. \u00e0 s.) d&rsquo;huile d&rsquo;olive et les \u00e9pices (le Ras El-Hanout et gingembre). Conserver au frais.<\/li>\n<li><strong>Peler et \u00e9mincer l\u2019oignon.<\/strong> Le faire revenir \u00e0 feu moyen, dans une cocotte, dans l\u2019huile d\u2019olive restante. Remuer un peu \u00e0 la spatule.<\/li>\n<li>Pendant ce temps, <strong>pr\u00e9parer les l\u00e9gumes<\/strong> : \u00e9plucher (ou non, si les l\u00e9gumes sont bio) et d\u00e9couper en rondelles les carottes, et cubes les autres l\u00e9gumes.<br \/>\nAjouter dans la cocotte, les l\u00e9gumes coup\u00e9s, le sel, le laurier, la marinade (sans le tofu) et l\u2019eau de trempage des pruneaux (sans les pruneaux).<strong> Faire mijoter 15 minutes,<\/strong> \u00e0 couvert, en remuant doucement \u00e0 la spatule de temps en temps (en veillant \u00e0 laisser les morceaux de pomme de terre entiers).<\/li>\n<li><strong>Ajouter le tofu et les amandes.<\/strong> Continuer \u00e0 chauffer \u00e0 feu moyen, environ 10 minutes.<\/li>\n<li>\u00c0 la fin, <strong>ajouter les olives et les pruneaux.<\/strong><\/li>\n<li>Servir dans un plat \u00e0 tadjine, ou un plat en terre, <strong>d\u00e9corer d\u2019une tranche de citron confit et de coriandre fra\u00eeche hach\u00e9e.<\/strong><\/li>\n<\/ul>\n<h3>Quelques conseils<\/h3>\n<ul>\n<li>Le tadjine<strong> se r\u00e9chauffe bien<\/strong>, avec un fond d&rsquo;eau.<\/li>\n<li>Vous pouvez <strong>varier les l\u00e9gumes,<\/strong> autour des carottes et pommes de terre, par exemple du coing (en automne), ou des petits pois (au printemps). Les pruneaux peuvent \u00eatre remplac\u00e9s par des abricots secs.<\/li>\n<li>Vous pouvez cr\u00e9er un <strong>un menu d\u2019inspiration marocaine\u00a0<\/strong>avec une\u00a0 salade de courgette et carotte orientale (r\u00e2p\u00e9es crues) en entr\u00e9e et une salade d\u2019orange \u00e0 la menthe, fleur d\u2019oranger, et amandes effil\u00e9es\u00a0 en dessert.<\/li>\n<\/ul>\n<div style=\"width: 694px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/03\/becca-tapert-RjmGzTg4_mw-unsplash-scaled.jpg\" alt=\"Recette : Tadjine gourmand de tofu\" width=\"684\" height=\"456\" \/><p class=\"wp-caption-text\">Unsplash<\/p><\/div>\n<h2>Le \u00ab\u00a0plus\u00a0\u00bb nutritionnel<\/h2>\n<p>Voil\u00e0 un plat qui surprendra ! <strong>Un plat complet, v\u00e9g\u00e9tarien, tr\u00e8s parfum\u00e9, qui vous permet de sortir de table avec l\u00e9g\u00e8ret\u00e9 et rassasi\u00e9(e).<\/strong><br \/>\nLe tofu est fabriqu\u00e9 \u00e0 base de lait de soja caill\u00e9 et press\u00e9, et se pr\u00e9sente comme un fromage (type feta .. mais non sal\u00e9). Le soja est tr\u00e8s riche en prot\u00e9ines, \u00e9quilibr\u00e9 en acides amin\u00e9s essentiels ; c\u2019est l\u2019alternative \u00e0 la viande d\u2019un point de vue nutritionnel. <strong>Il a peu de saveur nature, se marie avec de nombreux ingr\u00e9dients,<\/strong> tant sal\u00e9 que sucr\u00e9, peut s\u2019utiliser d\u00e9coup\u00e9 en cubes, \u00e9miett\u00e9, mix\u00e9\u2026 et gagne \u00e0 \u00eatre marin\u00e9 ou mari\u00e9 \u00e0 des parfums et saveurs prononc\u00e9s. Bon app\u00e9tit !<\/p>\n<p>&nbsp;<\/p>\n<p>par <a href=\"https:\/\/www.medoucine.com\/consultation\/marseille\/anne-bernabeu\/2891\"><strong>Anne Bernabeu, praticienne en naturopathe et nutritionniste <\/strong><\/a>du r\u00e9seau M\u00e9doucine.<\/p>\n<p><a href=\"https:\/\/www.medoucine.com\/\"><strong>Trouvez un praticien en naturopathie pr\u00e8s de chez vous sur M\u00e9doucine<\/strong>.\u00a0<\/a><\/p>\n<p><strong>\u00c0 lire aussi\u00a0:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/5-recettes-de-smoothies-pour-faire-le-plein-denergie-cet-ete\/\">5 d\u00e9licieuses recettes de smoothies pour faire le plein d\u2019\u00e9nergie cet \u00e9t\u00e9<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/petit-dejeuner-equilibre\/\">Trois recettes rapides pour un petit d\u00e9jeuner \u00e9quilibr\u00e9<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/recette-soupe-aux-poires-fruits-secs\/\">Recette simple et rapide de soupe aux poires et fruits secs<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez envie d&rsquo;un plat complet, savoureux, original, v\u00e9g\u00e9tarien ? Voici une de mes recettes f\u00e9tiche au chapitre \u00ab\u00a0comment apprivoiser le tofu\u00a0\u00bb : le tadjine de tofu ! Vous m&rsquo;en direz des nouvelles ! Il s&rsquo;agit d&rsquo;une recette pour 4 personnes. Temps de pr\u00e9paration : 10 minutes, cuisson : 20 \u00e0 30 minutes + temps de pr\u00e9-trempage. Les ingr\u00e9dients du tadjine au tofu Une douzaine de pruneaux (50 g) 200 g d\u2019eau 250 g de tofu nature 4 c. \u00e0 s. d&rsquo;huile d&rsquo;olive vierge 1 c. \u00e0 s. de Ras El-Hanout (ou cumin) en poudre 1 c. \u00e0 s. de gingembre en poudre 1 oignon 2 pommes de terre (\u00e0 chair ferme, type Belle de Fontenay, Roseval \u2026) 4 \u00e0 6 carottes 300 g de potiron 1 navet 1 feuille de laurier 1 c. \u00e0 [&hellip;]<\/p>\n","protected":false},"author":583,"featured_media":22240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[100],"tags":[267,553,15,552],"class_list":["post-22012","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recettes-naturelles","tag-alimentation","tag-maroc","tag-nutrition","tag-recette-tofou-tofu-vegetarien-epices"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Recette : Tadjine gourmand de tofu ~ Blog de Medoucine<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez une recette de cuisine au tofu simple, savoureuse avec ses l\u00e9gumes et ses \u00e9pices : le tadjine au tofu ! 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