Tofu and Purple Sprouting Broccoli Grain Bowl

Still trying to stay on your New Year health kick? Our Tofu and Purple Sprouting Broccoli Grain Bowl is a quick and easy dish that’s absolutely packed with plant-powered goodness. With tofu as the perfect protein replacement from processed meats, purple sprouting broccoli that’s bursting with antioxidants and plenty of fibre from whole grains to keep your gut happy, this recipe is as nutritious as it is delicious.

2 portions

Preparation time: 20 minutes

Ingredients:  

250g (1 cup) bulgur wheat

200g firm tofu – dried and cubed

½ tbsp soy sauce

½ tsp garlic powder

2 tbsp vegetable oil

1 tbsp ginger - grated

2 garlic cloves – crushed

200g purple-sprouting broccoli – cut into bite-size pieces

2 spring onions – finely sliced

1 tsp sesame seeds or seed mix

Salt and pepper

Instructions:

1. Cook the bulgur wheat – Rinse the bulgur wheat, then add to a medium-sized saucepan with 470ml (2 cups) water and a pinch of salt. Bring it to a boil, put the lid on, turn to low heat, and let it cook until the water is absorbed, for around 10-15 minutes. Once cooked, remove from heat and let it rest for 5-10 minutes with the lid on. Fluff it with a fork before serving.
2. In the meantime, prepare the tofu and purple-sprouting broccoli.
3. In a bowl, add the tofu and drizzle with the soy sauce. Stir gently to cover the tofu without ripping it. Sprinkle the garlic powder and gently stir to coat. Heat 2 tbsp vegetable oil in a pan (where possible, avoid non-stick cookware) over medium-high heat, then add the tofu in a single layer and cook until golden on all sides. Tip into a dish to set aside.
4. In the same pan, add the ginger, garlic and purple sprouting broccoli. Stir and fry until the stalks are just tender.
5. Serve in a bowl – start with the bulgur wheat, then add the tofu and purple-sprouting broccoli mix. Top with the spring onions and sprinkle some sesame seeds over the top.

Why is this Tofu and Purple Sprouting Broccoli Grain Bowl good for you ?

Bulgur wheat is rich in fibre, which can help reduce the risk of breast cancer.

Purple sprouting broccoli is a non-starchy vegetable that is also rich in carotenoids. Eating non-starchy vegetables and carotenoid-rich vegetables may decrease the risk of breast cancer.

Tofu is an excellent source of plant proteins and makes a great alternative to processed meat.

Remember, you can watch our recipes come to life on our YouTube channel.

If you enjoyed this recipe and are craving more dishes like this, download Breast Cancer UK’s FREE recipe e-book ‘Organic Flavours’. 

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