Always check the labels of the products you use.
Method
- 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).
Why this label?
21.8 g protein for 373 kcal = 5.8 g per 100 kcal, so protein gives about 23% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 1.7 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 192 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.4 g per serving
0.8 % of the 50 g daily maximum · 1.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- sieve set over a bowl
- food processor
- non-stick frying pan (30 cm)
- large bowl
- paper towels
Nutrition per serving Calculated from USDA FoodData Central
| 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 meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
