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Carb Smart Harissa-Honey Glazed Tofu
Veggie
Spicy
Under 50g of Carbs
Carb Smart Harissa-Honey Glazed Tofu

with Lemony Bulgur

6 min
Difficulty: 2/3

We can't decide what we liked the best, the smoky, spicy-sweet cubes of fried tofu or the garlicky veggie-studded bulgur. Anyone having this will ultimately be the winner! Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Ingredients: Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Sweet bell pepper • Bulgur wheat (durum wheat semolina) (wheat) • Honey • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Lemon • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Spinach • Harissa spice blend (spices, salt, dehydrated garlic, canola oil, silicon dioxide, spice extract) • Garlic.

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Sesame
Tree nuts
Fish
Gluten

Utensils

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

Tags

Veggie
Spicy
Under 50g of Carbs
New
Climate-conscious
SEO
Ingredients
Tofu

Tofu

1 unit(s)

Bulgur Wheat

Bulgur Wheat

0.5 cup

Honey

Honey

2 unit(s)

Harissa Spice Blend

Harissa Spice Blend

1 tbsp

Garlic, cloves

Garlic, cloves

2 unit(s)

Baby Spinach

Baby Spinach

28 g

Mayonnaise

Mayonnaise

2 tbsp

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Lemon

Lemon

0.5 unit(s)

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Oil

Oil

1.5 tbsp

Unsalted Butter

Unsalted Butter

1 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep

  • Core, then cut pepper into 1/2-inch pieces. 
  • Finley chop spinach. 
  • Peel, then mince or grate garlic. 
  • Zest, then juice half the lemon (zest and juice whole lemon for 4 ppl).
  • Cut any remaining lemon into wedges.
  • Heat a medium pot over medium heat. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan to melt. 
  • Add garlic and bulgur. Cook, stirring constantly, until fragrant, 1 min. 

2
Cook bulgur

  • Add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt to the pot. Cover and bring to a boil over high, then remove from heat.
  • Let stand until bulgur is tender and liquid is absorbed, 16-18 min. Fluff bulgur with a fork.

3
Prep and cook tofu

  • Meanwhile, pat tofu dry with paper towels, then cut or tear into 1/2-inch pieces. Sprinkle with Harissa Spice Blend. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry, turning occasionally, until golden, 7-8 min. 
  • Meanwhile, add honey to a large bowl. Set aside.

4
Make sauce

  • Meanwhile, add mayo and 1/2 tbsp (1 tbsp) lemon juice to a small bowl. Whisk to combine. 

5
Cook peppers

  • Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then peppers. Cook, stirring occasionally, until tender-crisp, 3-4 min. Season with salt and pepper. 

6
Finish and serve

  • Once cooked, transfer tofu to the bowl with honey, then toss to combine. Season with salt.
  • Stir peppers and lemon zest into bulgur. 
  • Divide bulgur between bowls, then top with tofu. Drizzle any honey remaining in the bowl over top. 
  • Drizzle with lemon-mayo. 
  • Sprinkle with feta.

Nutrition per serving

700

kcal

Calories

39

g

Fat

10

g

Saturated Fat

50

g

Carbohydrate

16

g

Sugar

7

g

Dietary Fiber

26

g

Protein

35

mg

Cholesterol

1210

mg

Sodium

0.4

g

Trans Fat

650

mg

Potassium

650

mg

Calcium

5.5

mg

Iron

with Lemony Bulgur, Spinach, Peppers and Feta

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Very High Fibre
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Under 50g of Carbs
Under 650 Calories

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Veggie
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