Tofu stir-fry with vegetables and bulgur

Ingredients

• tofu: 1 serving, about 180 g
• vegetables: 1 large plate, about 120 g
• cooked bulgur: 3/4 cup, about 130 g
• olive oil: 1 tbsp, about 10 g
• seeds: 1 tbsp, about 8 g

Instructions

1. Press the tofu: wrap it in a towel and put something heavy on top for 10 minutes. Unpressed, it releases water into the pan and stews instead of frying.
2. Cut it into 2 cm cubes and pat them dry. Cut the vegetables to one size: in a stir-fry everything cooks at once, so everything has to be the same.
3. Get the pan hotter than usual and fry the tofu for 5–6 minutes, turning each piece only once the side has browned and lets go of the pan by itself. Trying early is what breaks it.
4. Take the tofu out, throw the vegetables into the same pan and fry 3–4 minutes over high heat, keeping them moving: they should stay crisp.
5. Return the tofu, add the bulgur and seeds, toss for half a minute and take it off. Add soy sauce at the end — on a searing pan it burns on contact and turns bitter.

Nutrition

Contains: Soy, Gluten

Swaps

• Tofu can be swapped for chicken/fish 150 g, 2 eggs, or cottage cheese 180 g.
• For a plant-based version: chickpeas or beans 160 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.

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