- Serves2
- CourseMain meal
- Prepare15 mins
- Cook10 mins
- Total time25 mins
Ingredients
- 100g bulgar wheat
- 2 tbsp Essential Olive Oil
- 1 unwaxed lemon, zest and juice
- ¼ tsp ground allspice
- 280g pack extra firm tofu
- ½ tsp ground cumin
- 1 Essential Salad Onion, finely sliced
- 150g Essential Cucumber, finely chopped
- 100g Waitrose Cherries, pitted and quartered
- 50g pistachio kernels, very roughly chopped
- ½ x 25g pack flat leaf parsley, finely chopped
Method
Bring a large pan of water to the boil, add the bulgur wheat and simmer for 5 minutes. Meanwhile, in a mixing bowl, whisk together 1 tbsp olive oil, the lemon zest, 2 tbsp lemon juice and the allspice; season. Drain the bulgur wheat, tip into the bowl and toss in the dressing. Cool for 10 minutes, allowing the bulgur wheat to absorb the dressing.
Cut the tofu into 6 slices and pat dry thoroughly using kitchen paper. Heat the remaining 1 tbsp oil in a frying pan over a medium-high heat and add the tofu. Fry for about 2 minutes on each side until golden, then sprinkle over 1⁄2 tbsp lemon juice, scatter with the cumin and season with a little salt. Take off the heat.
Stir the salad onion, cucumber, cherries, pistachios and parsley through the bulgur wheat and divide between plates. Top with the tofu and serve straight away. A dollop of non-dairy yogurt alternative on the side would work well.
Cook’s tip
If you eat meat, the tabbouleh would make a delicious side dish for barbecued lamb chops or chicken breasts.
And to drink...
Waitrose Blueprint Pinot Noir, Romania (75cl), is a fresh, elegant wine full of cherry and raspberry, plus hints of ripe strawberry.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 2,829kJ/ 678kcals |
|---|---|
Fat | 39g |
Saturated Fat | 5.4g |
Carbohydrates | 44g |
Sugars | 9.3g |
Fibre | 11g |
Protein | 32g |
Salt | 0.2g |