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Teriyaki Tofu Bulgur Bowl
Calorie Smart
Veggie
Optional Spice
Teriyaki Tofu Bulgur Bowl

with smashed cucumber and pickled radish

35 min
Difficulty: 1/3
Asian

Smashed cucumber and pickled radish add a bit of bite—in more ways than one—to this abundant bulgur bowl. Protein-packed tofu is coated in sticky and sweet teriyaki sauce for a nourishing element, while sesame seeds add a wonderful nuttiness to this fantastic veggie dish.

Allergens

Cereals containing gluten
May contain traces of allergens
Wheat
Soya
Nuts
Sesame
Peanut
Sulphites

Utensils

Pot with Lid

Tags

Calorie Smart
Discovery
Veggie
Optional Spice
Vegan
Climate Conscious
Ingredients
Tofu

Tofu

180 grams

Teriyaki Sauce

Teriyaki Sauce

1 sachet(s)

Chilli

Chilli

1 unit(s)

Bulgur Wheat

Bulgur Wheat

120 grams

Apple Cider Vinegar

Apple Cider Vinegar

2 sachet(s)

Sesame Seeds

Sesame Seeds

1 sachet(s)

Soy Sauce

Soy Sauce

1 sachet(s)

Garlic, Ginger & Lemongrass Paste

Garlic, Ginger & Lemongrass Paste

1 sachet(s)

Cucumber

Cucumber

2 unit(s)

Radish

Radish

125 grams

Sugar

Sugar

2 tsp

Salt

Salt

0.25 tsp

Salt

Salt

to taste

Pepper

Pepper

to taste

Oil

Oil

to taste

Water

Water

to taste

Preparation
1
Pickle the Radish

  • Trim and thinly slice the radish.
  • Pop into a small bowl along with 1 tsp sugar (per 2P), ¼ tsp salt (per 2P) and half the apple cider vinegar
  • Mix together and set aside, continuing to stir frequently.

2
Smash the Cucumber

  • Trim the cucumber then halve lengthways. Bash each half with the bottom of a pot or pan. Thinly slice widthways.
  • In a separate bowl, toss the smashed cucumber with the soy sauce, remaining apple cider vinegar and 1 tsp sugar (per 2P).
  • Set aside, continuing to stir occasionally.

3
Boil the Bulgur

  • Place a pot over medium-high heat with a drizzle of oil.
  • Add the lemongrass paste and cook until fragrant, 30 secs.
  • Pour in 240ml salted water (per 2P) and bring to the boil.
  • Stir in the bulgur, bring back to the boil and simmer for 1 min.
  • Pop a lid on the pot and remove from the heat. Leave aside for 12-15 mins (or until ready to serve).

TIP: If you’re in a hurry you can boil the water in your kettle.

4
Cook the Tofu

  • Drain the tofu and chop into 2cm cubes. Pat dry with kitchen paper. 
  • Halve the chilli and discard the core and seeds. Finely chop.
  • Place a pan over high heat with a good glug of oil.
  • Once hot, fry the tofu until slightly crispy, 6-8 mins. Shift frequently to ensure it doesn't burn. 

5
Add the Teriyaki

  • Remove the pan from the heat and drain off any excess oil.
  • Stir in the teriyaki sauce, half the sesame seeds and chilli (use less if you don't like spice).
  • Add a splash of water to loosen the sauce if you feel it's too thick. Taste and season with salt and pepper, if required.

6
Assemble and Serve

  • Fluff up the bulgur with a fork and divide between bowls. 
  • Drain the pickling liquids from the radish and cucumber.
  • Arrange the teriyaki tofu, cucumber and radish on top of the bulgur.
  • Finish with a sprinkling of the remaining sesame seeds.

Nutrition per serving

2155

kJ

Energy (kJ)

515

kcal

Energy (kcal)

15.5

g

Fat

3.1

g

of which saturates

72.6

g

Carbohydrate

19.2

g

of which sugars

3.7

g

Dietary Fiber

26.1

g

Protein

0

mg

Cholesterol

9.81

g

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