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🍽️ Bulgur with Vegetables and Sesame Tofu

525 kcal · 30 min · 4 raciones

Ingredientes

• 400 ml vegetable broth
• 100 g tomato puree
• 250 g bulgur
• salt
• 2 red bell peppers
• vegetable oil (for the grill pan)
• 0.5 cucumber
• 0.5 tsp peppercorns
• 0.5 tsp coriander seeds
• 2 egg whites
• 600 g tofu
• 2 tbsp light soy sauce
• 3 tbsp rice flour
• 75 g sesame seeds
• vegetable oil (for frying)
• mint (for garnishing)

Preparación

1. 1. Bring the broth and tomato puree to a boil in a pot. Rinse the bulgur briefly under cold water in a sieve and add it to the broth. Season with salt and cover the pot. Simmer on low heat for about 10 minutes. If necessary, add a little more broth, but all the liquid should be absorbed by the bulgur at the end.
2. 2. Wash the bell peppers, halve them, remove the seeds, and cut into strips. Grill in a hot, oiled grill pan for about 5 minutes. Wash the cucumber, halve it lengthwise, remove the seeds, and dice into small cubes. Coarsely crush the pepper and coriander.
3. 3. Whisk the egg whites until frothy. Cut the tofu into 8 slices, drizzle with soy sauce, coat in flour, dip into the egg whites, and roll in sesame seeds. Fry in hot oil (approx. 170°C) for 4-5 minutes until golden brown. Drain on kitchen paper.
4. 4. Serve the bulgur on plates, add the peppers and tofu, sprinkle with cucumber, pepper, and coriander, and garnish with mint.

Nutrición por ración

• kcal: 525
• Protein: 24 g · Fett/Fat: 22 g · Carbs: 63 g