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    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

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    For general inquires, contact: EmilyBMalone@gmail.com.

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Grilled Vegetable Tofu & Bulgur Salad.

My husband is a bit of a quinoa addict.  Don’t get me wrong, I also enjoy a bowl of it here and there, but I also like to mix it up with other grains.  Recently I’ve found myself restocking our quinoa and millet supplies weekly, while my sad little jar of bulgur has gone unnoticed.  This used to be one of my most frequently cooked grains, and I’m happy to have brought it back this summer.

This salad is a great way to use up summer vegetables, and with the added tofu, becomes a complete meal of veggies, grains, and protein.

Grilled Vegetable Tofu & Bulgur Salad

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(print this recipe!)

Ingredients: (serves 6)

  • 1.5 cups dry bulgur wheat
  • 3 cups water
  • 2 medium zucchini squash, diced
  • 1 medium yellow summer squash, diced
  • 2 cups crimini mushrooms, diced
  • 1 block extra firm tofu
  • 2 tbsp olive oil
  • 3 tbsp lemon juice
  • salt and pepper to taste

Instructions:  The key to this salad is cutting everything into a similarly-sized fine dice – makes it much easier to get a little bit in each bite!  Chop the squash and mushrooms into small cubes, and sauté over medium high heat until beginning to soften.  Or if you have a grill or grill pan, grill in strips and then dice when cooked!  Grilling will give a bit of extra smoky flavor.

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Meanwhile, cook 1.5 cups dry bulgur wheat with 3 cups water.  I cooked mine in my rice cooker, but you can easily cook yours on the stove top.  Just simmer (covered) until all water is absorbed and the bulgur is ready to be fluffed.

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Once the vegetables are cooked, add them to the finished pot of bulgur, and use the same sauté pan (less dishes!) to brown the tofu using the same method as the tofu tutorial

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Once the tofu is browned, add to the bulgur and vegetables.  In a small separate bowl, whisk together lemon juice, olive oil, salt, and pepper, and then pour dressing over the salad and stir to combine. 

Let the salad sit for at least ten minutes while the flavors marinate and strengthen.  Then, dig in!

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If you have leftover grilled vegetables from a cookout, you can skip the sauté step and simply dice them and add to the cooked bulgur.  It’s a great way to use up all those delicious summer veggies!

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When the weather is warm and the days are long, I don’t always feel like spending a lot time slaving over the stove in the summers.  Salads like this are the perfect way to have a quick and easy complete meal in one simple bowl.

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Delicious both warm and cold – enjoy!

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37 Comments so far
Leave a comment

Willow @ My Own Trail     at 10:48 pm

YUM! That looks so good. I was actually just thinking the same thing about my jar of bulgur. I have been making so many quinoa and whole wheat cous cous salads lately that my bulgur has received no attention. I have tabouli on the menu this week so that I can use some. Although, I’m thinking your recipe may trump the tabouli…

[Reply]

Babs     at 6:10 am

Looks so healthy and delish. I’m always trying to find new meals to cook. It gets so exhausting.

[Reply]

SaraRM     at 12:11 pm

That looks REALLY good! All its mixing are chunks of avacados… :)

[Reply]

Samantha     at 1:04 pm

Bulgur Rocks!

[Reply]

Ciera @ Rose & Thistle     at 3:14 pm

Am excited to try this! Sounds delicious… I’m not a vegetarian but since moving away from the countryside (where I knew exactly where my meat came from) I’ve been a bit dubious about meat conditions etc so have been eating loads more vegetarian foods. This sounds like a must-try – and just saw your tofu tutorial too :)

[Reply]

miri leigh     at 3:49 pm

This is a lovely summer dish! Thanks for sharing and including all the beautiful pictures!

[Reply]

The Healthy Engineer     at 5:23 pm

This is something I should show my mom–she loves grilled tofu!!

[Reply]

Stephanie @ StephSnacks     at 7:48 pm

Looks so delish! Perfect for Summer.

[Reply]

Karin     at 10:23 pm

I love quinoa but just can’t seem to get into tofu… Don’t like the texture

[Reply]

Emily Malone Reply:

It’s all in how you cook it!

[Reply]

Lauren @ Hungry Child in the City     at 9:00 am

I wish I lived in Seattle and I could hire you as my personal healthy living chef. Your food always looks so delicious! I try to cook here and there, but life always gets in the way!! Great recipe, thanks for sharing!

[Reply]

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