Garlicky Tofu Tabbouleh with Parsley and Mint
Inspired by techniques from America's Test Kitchen.
A herb-packed tabbouleh with golden, garlicky tofu crumbs for protein: parsley, mint, tomato and bulgur in a lemony dressing. Vegan.
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Method
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Equipment
- sieve set over a bowl
- food processor
- non-stick frying pan (30 cm)
- large bowl
- paper towels
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 373 kcal |
| Protein | 21.8 g |
| Carbohydrate | 27.5 g |
| of which sugars | 3.2 g |
| of which free sugars | 0.4 g |
| Fat | 22.7 g |
| of which saturates | 3.2 g |
| Fibre | 7.4 g |
| Salt | 1.18 g |
Protein per 100 kcal
5.8 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
Metric · 4 servings
Tomatoes
- 3 tomatoes, cut into 1 cm dice
- 1.5 g fine sea salt or table salt, for draining the tomatoes about ¼ tsp
Bulgur
- 90 g medium bulgur, rinsed
- 60 ml lemon juice
Tofu
- 400 g extra-firm tofu
- 1 tbsp extra-virgin olive oil
- 3 garlic cloves, finely chopped
- 1.5 g fine sea salt or table salt about ¼ tsp
- ¼ tsp ground black pepper
Dressing
- 3 tbsp extra-virgin olive oil
- 1 pinch cayenne pepper
- 1.5 g fine sea salt or table salt about ¼ tsp
Herbs
- 60 g flat-leaf parsley, finely chopped
- 20 g mint, finely chopped
- 2 spring onions, thinly sliced
- 1
Drain tomatoes, soak bulgur. Salt the tomatoes in the sieve and drain 30 min. Mix the bulgur with half the lemon juice and 2 tbsp of the drained tomato juice and leave to soften.
- 2
Crumble the tofu. Press the tofu dry between paper towels, pulse it a few times in the processor to coarse crumbs and blot again.
- 3
Brown. Fry the tofu in the oil over medium-high heat 10-12 min until golden. Push it aside, add the garlic to the centre for 1 min, then stir together with salt and pepper. Cool.
- 4
Toss and rest. Whisk the rest of the lemon juice with the oil, cayenne and salt, add the tomatoes, bulgur, tofu and herbs and toss. Rest 1 hour for the bulgur to finish softening.
Storage
Keeps covered in the fridge for up to 1 day; the herbs darken after that. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
