RECIPE: Quick vegan salad of bulgur, dried dates and baked herb tofu
Plant-based recipes don't always have to be boring. Meat is very easily replaceable in today's advanced age. And tasty and healthy. For example, classic tofu can become a pleasant addition to the menu. If you learn how to prepare it correctly, its taste will pleasantly surprise you. You can buy it either natural, smoked, or variously marinated. It just depends on you what you prefer. Something marinated with herbs would be best for this recipe. Alternatively, you can flavor tofu to your liking in exactly the same way as meat. In addition, a plant-based diet is easier for the human body to digest and, with a good composition of ingredients, can have the same or even better nutritional values than dishes that contain meat. This recipe is proof of that. It also contains nuts representing healthy fats, bulgur, as a source of fiber, and tofu, which supplies the body with the necessary proteins. The preparation is quick and you will only need basic ingredients. In addition, you can get them in absolutely every store, so you don't have to worry that the "vegan" label would limit you in any way.
Ingredients needed:
- 200 g of bulgur
- 70 g of dried dates
- 60 g of roasted coarsely chopped walnuts
- 15 g of fresh mint
- 15 g of fresh coriander
- 30 g of maple syrup
- 25 g of lemon juice
- 120 g of tofu
- 50 g of olive oil
- 2 g of salt
- 0.5 g of pepper
Preparation procedure:
- Cut the dried dates into smaller pieces, mix them with bulgur and cover with water. Don't forget to add salt. Now bring to a boil and cook until tender.
- While the bulgur is cooking, prepare the tofu. Start by finely chopping 5g of mint and 5g of coriander and preheat the oven to 200 degrees.
- Cut the tofu into small cubes, wrap it in chopped herbs, salt it and spread it on baking paper.
- Place the baking pan with the tofu in the hot oven and bake for approximately 15 minutes. Ideally so that the tofu is crispy on the surface. And don't forget to turn the cubes halfway through so that they roast evenly.
- When the bulgur with dried dates is cooked until soft, drain it and, after it has cooled, mix in the olive oil, maple syrup, chopped walnuts, lemon juice and the rest of the herbs. Add pepper and salt to taste.
- You can tear the herbs into finer pieces by hand or chop them as you wish. It depends on your preferences.
- Serve the bulgur salad on a plate and garnish it with the roasted herb tofu.
As you can probably imagine, the procedure is really simple and fast. Bulgur takes about 15 minutes to cook, which means you can have this dish for lunch or dinner completely ready in 30 minutes. So if you don't like spending hours in the kitchen, this recipe is definitely for you. In addition, these ingredients are good still and cold, so it is also great for traveling. You can therefore prepare this dish in a box for example to work or school.
And why give preference, at least occasionally, to a vegan dish?
Meat and animal food in general is more difficult to digest. The body takes longer to process it, which takes more energy from the digestive system. Of course, it is up to everyone which menu they prefer, but if you treat yourself to a light plant-based meal once in a while, you will definitely not go wrong. The body will at least rest a little, and you will also supply it with a lot of fiber and vitamins. You will see that you will then feel lighter and you will feel almost no fatigue from overeating.
If you decide to make this quick recipe, be sure to let us know how it turned out. You can write to us, for example, on our Instagram profile. We will be happy to share our experience with you and maybe even advise you on how to adapt this recipe even more to your requirements. It is very malleable and easily customizable. So if there's something you love about salads, don't hesitate to improve the recipe with it.
