Bulgur-squash Pilaf
Nutrition Facts
| Serving Size |
1 |
|
Calories
|
373 |
|
Total Fat
|
14 g |
| Saturated Fat |
2 g |
|
Sodium
|
501 mg |
|
Total Carbohydrate
|
50 g |
| Dietary Fiber |
9 g |
|
Protein
|
20 g |
Servings and Times
Save leftovers for lunch.
Tip:
Not a tofu lover? This dish also goes well with leftover Thanksgiving turkey—either mixed in or on the side.
Ingredients and Preparation
| Ingredients |
Measures |
| Extra-firm tofu |
12 ounces |
| Olive oil |
2 teaspoons |
| Yellow onion, chopped |
½ cup |
| Scallions, chopped |
4 |
| Garlic clove, minced |
1 |
| Bulgur |
1 cup |
| Reduced-sodium vegetable stock (plus more as needed) |
2 ½ cups |
| Butternut squash, peeled and cubed |
2 cups |
| Dried cranberries |
¼ cup |
| Hazelnuts, roughly chopped and toasted |
¼ cup |
| Parsley, chopped |
¼ cup |
| Freshly ground pepper to taste |
Directions
- Press water from tofu by wrapping it between several layers of paper towels and then placing it between 2 dinner plates. Let sit for 15 minutes and then cut into cubes.
- Meanwhile, heat olive oil in a Dutch oven or large pot over medium-high heat. Add onion, scallions, garlic, and bulgur. Sauté for 8-10 minutes, until onions are tender.
- Stir in stock; bring to a boil and then reduce heat, cover, and simmer for 10 minutes.
- Stir in tofu, squash, and cranberries and cook for another 15-20 minutes, until squash is tender, adding more stock as necessary.
- Stir in nuts and parsley. Season with freshly ground pepper.
Exchanges
2 starches; 2 medium-fat meat substitutes; 1 vegetable
Side Suggestions: Mixed Green Salad