Fresh and nourishing, this tabbouleh with maple & lime tofu is a bit of a twist on the classic Middle Eastern salad. The tofu is marinated in a zesty maple and lime dressing, then fried until golden, upping the protein in this dish.
The herby tabbouleh is made from bulgur wheat, parsley, mint, tomatoes, cucumber and red onions, and makes for a really easy, delicious meal that’s perfect for lunch, dinner or as part of a larger spread.
Nutritional Highlights
✔️ Rich in plant-based protein from the tofu
✔️ High in fibre from bulgur wheat, vegetables and fresh herbs
✔️ Packed with antioxidants, vitamins and minerals, especially vitamin C and vitamin K
✔️ Healthy fats from olive oil
What is tabbouleh?
Tabbouleh is traditionally a Middle Eastern dish that is usually made with lemon. I’ve used limes here but either one will work well. Tabbouleh is a great dish when you are feeding a crowd; it’s inexpensive to make and goes with so many other things.
It’s a combination of finely chopped parsley, mint, tomatoes, cucumber and onion, mixed with soaked bulgur wheat and dressed with olive oil and lemon or lime juice. It’s light but filling too, especially with the addition of maple and lime tofu.
What ingredients are needed for tabbouleh with maple & lime tofu
- Bulgar wheat
- Stock
- Cucumber
- Red onion
- Tomatoes
- Fresh parsley
- Fresh mint
- Limes
- Apple cider vinegar
- Olive oil
- Firm tofu
- Garlic powder
- Maple syrup
Serve in bowls with some rocket leaves, a few chopped spring onions and some pomegranate seeds.
I hope you try it – let me know if you do in the comments below.
Recipe Tips
- Swap quinoa for bulgar wheat if you would prefer this to be gluten-free.
- Swap lemon for lime in either the tabouleh or the seared tofu.
- I press the tofu for about 30 minutes before using. It really helps it take up the flavour and gives it a firmer texture. Alternatively, pat dry with some kitchen paper or a tea towel to remove some of the moisture.
- The tabbouleh works best if you chop all the veggies and herbs as small as possible.
- You can store the tabbouleh and the tofu for up to 3 days in a sealed tub in the fridge.
If you liked this tabbouleh with maple & lime tofu, why not try:
Sweet Potato & Black Bean Bowl
Roasted Broccoli & Quinoa Salad
Tabbouleh with Maple & Lime Tofu
Ingredients
Tabbouleh ingredients
- 150 g bulgar wheat (⅔ cup)
- 300 ml water (1¼ cups)
- ½ tsp veg stock powder
- Pinch salt
- ½ cucumber
- 1 red onion
- 3 medium tomatoes
- Large handful of fresh parsley
- Large handful of fresh mint
- Juice of two limes
- 1 tbsp apple cider vinegar
- 2 tbsp olive oil
- S&P
Tofu ingredients
- 600 g firm tofu pressed
- 1 tsp garlic powder
- 1 tbsp olive oil
- Salt pepper
- Juice of a lime
- 1½ tbsp maple syrup
Instructions
- Cook the bulgar wheat by adding to a pan with the stock powder, a pinch of salt and the water. Bring to boil, simmer for about 12 mins (covered) then turn off. Leave for 5 mins with the lid on to steam. Then allow to cool slightly.
- Finely chop all your veggies and add to a bowl with the other tabbouleh ingredients. Add the cooled bulgar wheat and mix thoroughly, adding more seasoning if needed.
- For the tofu, slice into 16 thin rectangles and season with lots of salt, pepper and garlic powder. Add the oil to a griddle pan and fry the tofu on each side for 3-4 mins, until seared. For the last minute of cooking drizzle over the lime juice and maple syrup and let it bubble and coat the tofu.
Notes
- Swap quinoa for bulgar wheat if you would prefer this to be gluten-free.
- Swap lemon for lime in either the tabouleh or the seared tofu.
- The tabbouleh works best if you chop all the veggies and herbs as small as possible.
- You can store the tabbouleh and the tofu for up to 3 days in a sealed tub in the fridge.
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