NUTRITION

SERVINGS

INGREDIENTS

0.4 cup dry Bulgur (~60g)

1 cup Chickpeas (~164g)

1 cup Mixed Roasted Vegetables (~150g)

100g Firm Tofu

1 tbsp Olive Oil

Salt, pepper, paprika, garlic powder to taste

PREPARATION

• 1

  Preheat your oven to 400°F (200°C). Rinse and drain the chickpeas if using canned, or soak and cook if using dry chickpeas, then pat them dry.

• 2

  Toss the chickpeas with half the olive oil and a pinch of salt, pepper, paprika, and garlic powder. Spread them on a baking sheet and roast for 25-30 minutes until crispy.

• 3

  Meanwhile, prepare the roasted vegetables: chop bell pepper, zucchini, and red onion into bite-size pieces, toss with a drizzle of olive oil and seasoning, and roast on another baking sheet for about 20-25 minutes until tender and slightly charred.

• 4

  Cook the bulgur according to package instructions, using slightly less water to keep a firm texture. This usually involves bringing water to a boil, adding the bulgur, reducing heat, and simmering for 10-12 minutes.

• 5

  Press the firm tofu to remove excess moisture and cut into small cubes. Optionally, lightly sauté the tofu in a non-stick pan with a little olive oil and seasoning for 5 minutes until lightly golden.

• 6

  Combine the cooked bulgur, roasted vegetables, roasted chickpeas, and tofu in a large bowl. Gently toss all ingredients together, adjusting seasoning as needed.

• 7

  Serve warm as a nourishing meal that balances whole grains, vegetables, and protein-rich chickpeas and tofu.