Tahini Bulgur Bowls
charred broccolini, lemon tofu
Bulgur, made from cracked wheat berries that are par-cooked and dried, making it a fast-cooking, versatile whole grain option. A lemon-tahini dressing complements the nutty flavor of bulgur in this high-protein, low-sodium dinner.
Nutrition (per serving)
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INGREDIENTS
- 1/2 cup bulgur wheat
- 8 oz broccolini, trimmed
- 3/4 cup grape tomatoes
- 1 garlic clove, peeled and minced
- 1 oz ginger, peeled and minced (divided)
- 1 lemon, zested and juiced (divided)
- 2 tbsp tahini
- 1 tbsp low-sodium tamari
- 1 tbsp agave
- 10 oz extra firm non-GMO tofu, patted dry and cut into 1/2-inch pieces
- 3 oz sauerkraut
- 5 tsp vegetable oil (from your kitchen)
- Salt (from your kitchen)
- Pepper (from your kitchen)
Nutrition (per serving)
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INSTRUCTIONS
Bring ⅔ cup water to a boil in small saucepan. Stir in bulgur, remove saucepan from heat, cover, and let steam until water is fully absorbed, 14 to 16 minutes.
Meanwhile, heat 2 tsp vegetable oil in large nonstick skillet over medium-high heat. Add broccolini, tomatoes, and a pinch of salt and pepper. Cook until broccolini is lightly charred and tomatoes blister, 8 to 10 minutes. Transfer to bowl and cover to keep warm. Set skillet aside for step 4.
Whisk together garlic, just 2 tsp ginger, just half the lemon juice, tahini, tamari, and just 1 tsp agave in medium bowl. (TIPS: If dressing is too thick, add 1 tbsp warm water. Keep remaining ginger and agave for your own use.)
Heat 1 tbsp vegetable oil in same nonstick skillet over medium-high heat. Add tofu and a pinch of salt and pepper and cook, tossing occasionally, until tofu is browned in places, 3 to 5 minutes. Remove from heat, add lemon zest and remaining lemon juice, and toss.
Divide bulgur between bowls. Add charred broccolini and blistered tomatoes. Top with crispy lemon tofu and sauerkraut. Serve with tahini dressing. Tuck in!
For 4-serving meal, double all ingredients. You may need to cook in batches, in larger cooking vessels, or for longer cook times. Follow visual cues in 2-serving recipe.
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