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Tahini Bulgur Bowls charred broccolini, lemon tofu
2 or 4 Serving Dinner

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.

Tags: High-Protein Less Prep <600 Calories Nut-Free High Fiber
Cook Time
2 Servings  |  30 min 4 Servings  |  40 min

Nutrition (per serving)

CALORIES
590
FAT
30g
CARBOHYDRATES
53g
PROTEIN
35g

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INGREDIENTS

  1. 1/2 cup bulgur wheat
  2. 8 oz broccolini, trimmed
  3. 3/4 cup grape tomatoes
  4. 1 garlic clove, peeled and minced
  5. 1 oz ginger, peeled and minced (divided)
  6. 1 lemon, zested and juiced (divided)
  7. 2 tbsp tahini
  8. 1 tbsp low-sodium tamari
  9. 1 tbsp agave
  10. 10 oz extra firm non-GMO tofu, patted dry and cut into 1/2-inch pieces
  11. 3 oz sauerkraut
  12. 5 tsp vegetable oil (from your kitchen)
  13. Salt (from your kitchen)
  14. Pepper (from your kitchen)
Allergens: sesame, soy, wheat
Tools: Aluminum foil, Small saucepan with lid, Large nonstick skillet
Cook Time
2 Servings  |  30 min 4 Servings  |  40 min

Nutrition (per serving)

CALORIES
590
FAT
30g
CARBOHYDRATES
53g
PROTEIN
35g

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INSTRUCTIONS

1
Cook the bulgur

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.

2
Cook the broccolini and tomatoes

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.

3
Make the dressing

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.)

4
Crisp the tofu

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.

5
Serve

Divide bulgur between bowls. Add charred broccolini and blistered tomatoes. Top with crispy lemon tofu and sauerkraut. Serve with tahini dressing. Tuck in!

6
CULINARY NOTES:

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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