Saucy Mango-Jerk Tofu Bowl
with Pineapple Salsa and Bulgur4.0(6)
Calories
:
510 kcalProtein
:
25g proteinTotal
:
20 minutesDifficulty
:
EasyHigh Protein
Allergens:
- Soy
- Wheat
- Wheat
- May contain traces of allergens
- Milk
- Mustard
- Tree nuts
- Peanuts
- Sesame
- Soy
- Sulphites
- Crustaceans
- Egg
- Fish
- Gluten
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 unit(s)
Tofu
(Contains: Soy May be present: Wheat)
6 g
Caribbean Spice Blend
(May be present: Wheat, Milk, Mustard, Tree nuts, Peanuts, Sesame, Soy, Sulphites)
2 tbsp
Jerk Sauce
(May be present: Milk, Soy, Sulphites)
7 g
Cilantro
2 tbsp
Mango Chutney
(May be present: Wheat, Milk, Mustard, Tree nuts, Sesame, Soy, Sulphites, Crustaceans, Egg, Fish, Gluten)
½ unit(s)
Red Onion
1 unit(s)
Diced Pineapple Cup
1 unit(s)
Lime
½ cup
Bulgur Wheat
(Contains: Wheat May be present: Gluten)
2 unit(s)
Garlic, cloves
3 tbsp
Guacamole
Nutrition Values
Calories510 kcal
Fat14 g
Saturated Fat2 g
Carbohydrate74 g
Sugar19 g
Dietary Fiber10 g
Protein25 g
Sodium810 mg
Potassium600 mg
Calcium600 mg
Iron4.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
- Before starting, preheat the broiler to high.
Wash and dry all produce. - Peel, then cut half the onion into 14-inch pieces (whole onion for 4 servings).
- Peel, then mince or grate garlic.
- Strain pinapple, reserving juice
- Add pineapple juice to a measuring cup, then top up with water to make 3/4 cup (1 1/2 cups) liquid.
2
- Heat a medium pot over medium-high. When the pot is hot add 1 tbsp (2 tbsp) oil, bulgur, half the garlic and half the chopped onions. Cook for 1 min, stirring often, until fragrant.
- Add pineapple-water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
Once boiling, remove from heat and let stand, covered for 15-16 min, until bulgur is tender and liquid is absorbed.
3
- Meanwhile, pat tofu thoroughly dry with paper towels, then cut into 3/4-inch cubes.
- To a foil-lined baking sheet, add the tofu, Carribean Spice Blend and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Broil in the middle of the oven for 9-11 min, stirring halfway through, until golden.
4
- Meanwhile, zest, then juice lime.
- Roughly chop cilantro
- To a small bowl, add pinapple, remaining onions, lime zest, half the cilantro and half the lime juice. Season with salt and pepper. Stir to combine, then set aside.
5
- To another small bowl, add remining lime, guacamole and remaining garlic. Season with salt and pepper, then stir to combine. Set aside.
- To a medium bowl, add jerk sauce and half the mango chutney. Whisk to combine.
- Once tofu is finished, add tofu to medium bowl with jerk-mango mixture. Toss to combine.
6
- Fluff bulgur with a fork. Stir in remaining cilantro.
- Divide bulgur between bowls.
- Top with tofu, drizzling over any sauce remaining in the bowl.
- Top with pineapple salsa and guacamole.
