Wednesday, November 11, 2009

Tofu Bulgur Autumn Special

Now that I've discovered such an easy way to make pomegranate seeds ready to eat, I love the flavor combination of them with walnuts in pretty much any dish. They're in season now (so reasonably priced!) and packed with antioxidants and Vitamin C to fight off those loathsome winter bugs. Just slice into quarters and submerge in a bowl full of water to peel. The seeds sink to the bottom while the thin skins float to the top. Easy, no mess pomegranate seeds. I used to avoid buying them just because they were such a messy hassle - and now they're a winter fruit bin staple. I usually peel 3 at a time and store the seeds in an empty glass jar so they're ready to eat for the rest of the week. A 1oz serving is 25 widdle calories.

Here is a recipe I adapted from Heidi Swanson's (, substituting Swiss chard for celery and adding tofu.

2/3 cup (100g) bulgur
1 tablespoon extra virgin olive oil
3 cloves garlic, minced (or pressed)
3/4 of a standard sized carton firm tofu, cut into bite-sized cubes
1 bunch Swiss chard, chopped
sea salt and fresh ground black pepper
1/2 cup pomegranate seeds
1/3 cup (50g) chopped walnuts
1 tablespoon fresh mint, finely chopped
Italian parsley (to garnish)

Pour 1 1/3 cup boiling water over the bulgur and let it soak until all the water is absorbed (about 30 minutes), stirring occasionally. Drain and set aside.

Heat the olive oil in a skillet over medium-high heat. Add the Swiss chard and cook until wilted (about 3 minutes). Add the garlic and cook for an additional two minutes. Add the tofu and season with salt and pepper to taste. Stir and cook an additional 3 minutes or until the tofu is heated through.

Top the bulgur with the tofu mixture and sprinkle the remaining ingredients on top.
4 servings at 326 calories and 7.9g of fiber each.