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Carb Smart Tofu Bulgur Bowls
Veggie
Spicy
Under 50g of Carbs
Carb Smart Tofu Bulgur Bowls

with DIY Jalapeño-Ranch Dressing

5 min
Difficulty: 2/3

Jalapeño-ranch dressing steals the show in this quick and well-balanced bowl. Smoky baked tofu pairs perfectly with creamy ranch, while lemony bulgur brings brightness to every bite. 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) • Bulgur wheat (durum wheat semolina) (wheat) • Roma tomatoes • Lemon • Spinach • Sour cream (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture) (milk) • 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) • Jalapeno pepper • Parsley • Smoked paprika-garlic blend (smoked paprika, garlic powder, silicon dioxide) (sulphites) • Garlic. Carb Smart is based on a per serving calculation of the recipe's carbohydrate amount.

Allergens

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

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Zester
Large Bowl
Small Bowl
Large Non-Stick Pan
Medium Pot
Whisk
Measuring Cups

Tags

Veggie
Spicy
Under 50g of Carbs
Ingredients
Tofu

Tofu

1 unit(s)

Bulgur Wheat

Bulgur Wheat

0.5 cup

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

6 g

Tomato

Tomato

1 unit(s)

Lemon

Lemon

1 unit(s)

Parsley

Parsley

7 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Jalapeño

Jalapeño

1 unit(s)

Mayonnaise

Mayonnaise

2 tbsp

Sour Cream

Sour Cream

1 unit(s)

Baby Spinach

Baby Spinach

56 g

Pepper

Pepper

0.25 tsp

Sugar

Sugar

0.25 tsp

Oil

Oil

2.5 tbsp

Salt

Salt

0.625 tsp

Preparation
1
Cook bulgur

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce. 
  • To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt. Cover and bring to a boil over high heat.
  • Once boiling, add bulgur. Stir to combine, then cover and remove from heat.
  • Let stand for 15-16 min, until bulgur is tender and liquid is absorbed. Fluff with a fork.

2
Cook tofu

  • Meanwhile, heat a large non-stick pan over medium. 
  • While the pan heats, pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season with salt, pepper and Smoked Paprika-Garlic Blend. 
  • When the pan is hot, add 1 tbsp oil, then tofu. (NOTE: Don't overcrowd the pan; cook in 2 batches if needed, using 1 tbsp oil per batch.) Cook for 2-3 min per side, until golden. 
  • Transfer to a parchment-lined baking sheet. 
  • Bake tofu in the middle of the oven for 6-8 min, until golden.

3
Prep

  • Meanwhile, cut tomato into 1/2-inch pieces.
  • Zest, then juice half the lemon. Cut remaining lemon into wedges.
  • Finely chop parsley.
  • Peel, then mince or grate garlic.
  • Core, then finely chop jalapeño, removing seeds for less heat. (TIP: We suggest using gloves when prepping jalapeños.)

4
Make jalapeño-ranch dressing

  • To a small bowl, add mayo, sour cream, half the parsley, 1 tsp (2 tsp) lemon juice, 1/4 tsp (1/2 tsp) sugar, 1/4 tsp (1/2 tsp) garlic and 1 1/2 tbsp (3 tbsp) jalapeños. (NOTE: Like it extra garlicky or spicy? Add more garlic or jalapeños.) 
  • Season with salt and pepper, then stir to combine.

5
Finish bulgur and make salad

  • To the pot with bulgur, add lemon zest and remaining parsley. Season with pepper, then fluff with a fork to combine.
  • To a large bowl, add 2 tsp (4 tsp) lemon juice and 2 tbsp (4 tbsp) oil. (TIP: Add 1/4 tsp (1/2 tsp) sugar, if you like.)
  • Season with salt and pepper, then whisk to combine.
  • To the vinaigrette, add spinach and tomatoes, then toss to combine.

6
Finish and serve

  • Thinly slice tofu.
  • To the bowl with salad, add bulgur, then toss to combine.
  • Divide bulgur salad between bowls. Top with tofu.
  • Drizzle with jalapeño-ranch dressing.
  • Squeeze a lemon wedge over top and sprinkle with any remaining jalapeños, if you like.

7

If you've opted to get tofu, pat dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season and roast tofu the same way the recipe instructs you to season and roast chicken, decreasing roasting time to 6-8 min, until golden.

Nutrition per serving

660

kcal

Calories

41

g

Fat

7

g

Saturated Fat

49

g

Carbohydrate

4

g

Sugar

7

g

Dietary Fiber

25

g

Protein

20

mg

Cholesterol

890

mg

Sodium

0.2

g

Trans Fat

750

mg

Potassium

650

mg

Calcium

5.5

mg

Iron

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