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Eating veggie » Recipes » Bulgur Wheat, Lentils and Barley with Smoked Tofu

Bulgur Wheat, Lentils and Barley with Smoked Tofu

Prep time 10 mins, cook time 10 mins

Serves 2

Healthy, Protein-Rich, Egg-Free, Nut-Free, Dairy-Free, Vegan

Tofu provides a good source of complete protein in a vegetarian diet, as it contains all the essential amino acids required by the body.


Ingredients

  • 1 tsp olive oil
  • 100g marinated tofu pieces
  • ½ tsp smoked paprika
  • 1½ tsp balsamic vinegar
  • 1 sachet cooked bulgur wheat, green lentils and barley
  • 1 red onion finely sliced
  • 1 medium roasted red pepper from a jar chopped
  • 80g canned artichoke hearts in water drained and sliced
  • 100g spinach

Method

  1. Pour the olive oil into a small non-stick frying pan, add the tofu and the smoked paprika and cook for 5 minutes.
  2. Stir in the balsamic vinegar and allow to sizzle and reduce.
  3. Put the bulgur wheat mixture into a bowl, add the onion and pepper and toss together gently to break up. Then add the tofu and artichokes and toss again.
  4. Scatter over sliced spinach leaves and serve.

Nutrition per serving

384 kcal

Calories

21.5g

Protein

10.3g

Fat

1.4g

Saturates

45.9g

Carbs

8.6g

Sugar

14.3g

Fibre

1.4075g

Salt

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