Harissa Tofu & Chickpea Stew with Bulgur

Per serving

Calories

685

Protein

42 g

Carbs

73 g

Fat

25 g

Fibre

19 g

Vitamins and minerals, % of a day’s needs

• Iron58%
• Vitamin D0%
• B120%
• Zinc44%
• Magnesium51%
• Omega-327%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 300 g Firm tofu
• 200 g Canned chickpeas, drained
• 60 g Bulgur wheat
• 400 g Canned tomatoes
• 30 g Harissa paste
• 100 g Onion, finely chopped
• 10 g Garlic, sliced
• 2 tsp Ground cumin
• 1 tbsp Olive oil
• 15 g Fresh coriander, chopped
• 1 tsp Salt

Method

1. 1

   Put the 60g of bulgur wheat in a bowl, cover it with boiling water and leave it to stand for 15 minutes while you cook. It will be ready when the pan is.

2. 2

   Warm 1 tbsp olive oil in a wide pan over medium heat and cook the 100g of finely chopped onion for 5 minutes, until soft and translucent.

3. 3

   Cut the 300g of firm tofu into 2cm cubes, add them with the 30g harissa paste, 10g sliced garlic and 2 tsp ground cumin, and cook over medium-high heat for 4 minutes, turning once.

4. 4

   Pour in the 400g of canned tomatoes with the 200g of drained chickpeas and 1 tsp salt, and simmer over medium-low heat for 8 minutes, until the sauce has pulled away from the sides of the pan.

5. 5

   Drain any water the bulgur has not taken up, fork it loose and spoon the stew over, with the 15g of chopped coriander on top.