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Carb Smart Harissa Shrimp and Tofu
Very High Fibre
Spicy
High Protein
Carb Smart Harissa Shrimp and Tofu

with Lemony Bulgur, Spinach, Peppers and Feta

6 min
Difficulty: 2/3

Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Ingredients: Shrimp (shrimp) (shrimp, sodium phosphate, salt) • Tofu (non-GMO soybean, water, calcium sulfate, magnesium chloride) (soy) • Sweet bell pepper • Bulgur wheat (wheat) (durum wheat semolina) • Lemon • Spinach • Mayonnaise (mustard, egg) (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) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Garlic.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Shrimp
Crustaceans
Egg
May contain traces of allergens
Sesame
Fish
Gluten

Tags

30-min-or-less
Very High Fibre
Spicy
High Protein
Dinner-bowls
Ingredients
Tofu

Tofu

1 unit(s)

Bulgur Wheat

Bulgur Wheat

0.5 cup

Harissa Spice Blend

Harissa Spice Blend

7 g

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

Shrimp

Shrimp

285 g

Oil

Oil

1.5 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.125 tsp

Butter

Butter

1 tbsp

Preparation
1
Prep

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

2
Cook bulgur

  • To the pot, add 2/3 cup (1 cup) water, spinach and 1/2 tsp (1 tsp) salt. Cover and bring to a boil over high, then remove from heat.
  • Let stand for 16-18 min, until bulgur is tender and water is absorbed. 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. When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry for 7-8 min, turning occasionally, until golden. Remove tofu to a plate.

4
Make lemon mayo

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

5
Cook peppers and shrimp

  • Using a strainer, drain and rinse shrimp, then pat dry with paper towels. Season with salt and pepper.
  • Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then shrimp and peppers. Cook for 3-4 min, stirring occasionally, until peppers are tender-crisp and shrimp just turn pink.** Season with salt and pepper. 

6
Finish and serve

  • Stir shrimp-pepper mixture and lemon zest into bulgur. 
  • Divide bulgur between bowls, then top with tofu. 
  • Drizzle with lemon mayo. 
  • Sprinkle with feta.
  • Squeeze a lemon wedge over top.

7

If you’ve opted to add shrimp, using a strainer, drain and rinse shrimp, then pat dry with paper towels. Season with salt and pepper. Add 1/2 tbsp (1 tbsp) oil to the same pan (used in step 3), then shrimp and peppers. Cook for 3-4 min, stirring occasionally, until peppers are tender-crisp and shrimp just turn pink.** Season with salt and pepper. 

Nutrition per serving

780

kcal

Calories

42

g

Fat

10

g

Saturated Fat

55

g

Carbohydrate

4

g

Sugar

9

g

Dietary Fiber

47

g

Protein

220

mg

Cholesterol

1890

mg

Sodium

0.4

g

Trans Fat

850

mg

Potassium

750

mg

Calcium

6

mg

Iron

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