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Protein bowl

Quick protein bowl with marinated tofu, bulgur wheat and avocado!

Vegan | Serves 2 | MAIN



  • 280g of firm tofu (I used tofoo), cut in bite size pieces
  • 4 tablespoons of olive oil
  • 2 tablespoons of sweet chilli
  • 2 tablespoons of soy sauce
  • 1 tablespoon of water
  • 1 teaspoon of tomato paste
  • 1/2 teaspoon of each garlic granules, oregano, paprika, chilli flakes
  • Salt and pepper


  • 200g bulgur wheat
  • 1 tablespoon of olive oil
  • 1/2 teaspoon of oregano
  • Pinch of garlic granules
  • Salt and pepper
  • 1 carrot, grated
  • 1 spring onions, sliced
  • 2 tablespoons of pine nuts
  • 2 tablespoons of raisins
  • 10 mint leaves, slices
  • Lemon zest
  • Juice of half lemon


  • 1 large avocado or 2 small
  • Squeeze of lemon
  • Chia, hemp and sesame seed to sprinkle


  1. Preheat your oven to 200°C and on a baking tray line a parchment paper.

  2. Combine all the ingredients for the tofu in a bowl, then add the tofu pieces and coat with the marinade.

  3. Add the tofu pieces and marinade on the baking tray and bake for 25-30 minutes in the oven, turning halfway through.

  4. In a bowl, add the bulgur with a tablespoon of olive oil, salt, pepper, oregano, garlic granules and 300ml of boiling water. Stir and cover with a plate. Make sure that the bowl is fully covered, as the bulgur will get cooked with the steam.

  5. After 10 minutes, uncover. The water must be completely absorbed, and the bulgur must be cooked. Use a fork to fluff it up and let aside to cool down before adding the remaining ingredients.

  6. Five minutes before the tofu is ready, add the grated carrot, raisins, pine nuts, zest and lemon juice and mint leaves in the bulgur and combine.

  7. Serve the tofu and bulgur in a bowl with avocado, a squeeze of lemon and sprinkle some seeds on top. You could also serve it with some Greek style yogurt!


Happy cooking everyone!

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