Middle Eastern Tofu Bulgur Bowls
with Cucumber and Chopped Olives
Get ready for Middle Eastern-inspired flavours with this healthy tofu bowl. Fluffy bulgur, briny chopped olives, juicy tomatoes and crisp cucumber make for a filling and delicious dinner, while Middle Eastern spices add toasty, tangy flair.
Ingredients: Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Bulgur wheat (durum wheat semolina) (wheat) • Roma tomatoes • Cucumber • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites) • Middle eastern spice blend (spices (including mustard) and herbs, dehydrated vegetables (garlic, onion), salt, dextrose, silicon dioxide, canola oil) (mustard) • Mediterranean spice blend (dehydrated vegetables (garlic, onion, red bell pepper, tomato), salt, corn starch, spices and herbs, sugar, sumac, citric acid, silicon dioxide, canola oil, lemon oil, spice extract) • Garlic.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
1 unit(s)
Tofu
(Contains Soy May contain Wheat)
½ cup
Bulgur Wheat
(Contains Wheat May contain Gluten, Wheat)
30 g
Mixed Olives
(May contain Wheat, Milk, Sulphites, Egg, Fish, Tree nuts)
1 unit(s)
Mini Cucumber
1 tbsp
Middle Eastern Seasoning
(Contains Mustard May contain Mustard, Milk, Sulphites, Tree nuts, Soy, Peanuts, Triticale, Wheat, Sesame)
1 unit(s)
Tomato
1 unit(s)
Lemon
¼ cup
Feta Cheese, crumbled
(Contains Milk)
1 unit(s)
Garlic, cloves
1 tbsp
White Wine Vinegar
(Contains Sulphites)
1 tbsp
Mediterranean Spice Blend
(May contain Sesame, Tree nuts, Triticale, Milk, Soy, Peanuts, Wheat, Sulphites, Mustard)
Not included in your delivery
2.5 tbsp
Oil*
0.13 tsp
Pepper*
½ tsp
Sugar*
0.88 tsp
Salt*
Nutrition Values
Utensils
Instructions
- Add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt to a medium pot. Cover and bring to a boil over high heat.
- Meanwhile, peel, then mince or grate garlic.
- Cut cucumber in half lengthwise, then into 1/4-inch half-moons.
- Drain, then roughly chop olives.
- Cut tomato into 1/4-inch pieces.
- Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.
- Add garlic and bulgur to the boiling water. Stir to combine, then remove from heat.
- Cover and let stand, until bulgur is tender and liquid is absorbed, 15-16 min.
- Meanwhile, 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 Mediterranean Spice Blend, 1 tsp (2 tsp) Middle Eastern Seasoning, salt and pepper.
- Heat a large non-stick pan over medium-high heat.
- When hot, add 1/2 tbsp (1 tbsp) oil, then tofu. Sear until golden-brown, 1-2 min per side.
- Transfer tofu to an unlined baking sheet. Roast in the middle of the oven, until tender and golden, 6-8 min.
- Meanwhile, whisk together vinegar, 1 tsp (2 tsp) Middle Eastern Seasoning, 1 tbsp (2 tbsp) lemon juice, 1/4 tsp (1/2 tsp) lemon zest, 1/2 tsp (1 tsp) sugar, 2 tbsp (4 tbsp) oil and 1/4 tsp (1/2 tsp) salt in a small bowl. Set aside.
- When bulgur is done, fluff with a fork.
- Add olives, cucumber, tomatoes and half the dressing to the pot.
- Season with salt and pepper, then stir to combine.
- Thinly slice tofu.
- Divide bulgur salad between plates, then top with tofu.
- Drizzle remaining dressing over salad.
- Sprinkle feta over top.
- Squeeze a lemon wedge over top, if desired.
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 tofu in the same way the recipe instructs you to season the chicken. Sear and roast tofu in the same way the recipe instructs you to sear and roast the chicken, decreasing the roast time to 6-8 min, until tofu is tender and golden.
Plate tofu in the same way the recipe instructs you to plate the chicken.
