Do you need a blood sugar-friendly vegan meal idea? Try this chilli ginger tofu with bulgur wheat salad; it is protein and fibre-rich and will provide steady energy release without causing blood sugar spikes.

Carbohydrates have the greatest effect on blood sugar levels, and it is common knowledge that vegan meals can be carbohydrate-heavy. Protein, fibre and fat are three nutrients that slow the digestion of carbohydrates and stabilise blood sugar. The secret to eating vegan meals without spiking your blood sugar is to load your plate with vegetables or salads and add moderate amounts of legumes or other protein-rich alternatives, a source of healthy fat and small to moderate amounts of starchy carbohydrates.

I’ve chosen tofu as the key protein source in this meal and added plenty of fibre from salad vegetables, avocado and pomegranate seeds; avocado also provides healthy fat. Before I share the recipe, let’s explore the

Nutritional Highlights

Potassium works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 932 mg or 26.6% of the daily recommended nutrient intake (RNI) of potassium per serving.

Selenium is an antioxidant that works with vitamin E to prevent damage from free radicals. Low selenium levels raise the risk of inflammation and associated diseases, including cancer and cardiovascular disease. This meal provides 25mcg or 41% of the RNI of selenium for females per serving.

Magnesium lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 144mg or 53.3% of the RNI of magnesium per serving.

Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. This meal provides 112 mcg or 28% of the RNI of folate for non-pregnant females.

Zinc helps wounds heal, strengthens immunity and helps the body to make DNA, the genetic material in cells. People with type 2 diabetes often have low zinc levels, and some research suggests that it may help to lower blood sugar and cholesterol levels. This meal provides 3mg or 43% of the daily RNI of zinc per serving.

How to Cook Chilli Ginger Tofu with Bulgur Wheat Salad

Prep time: 35 mins | Serves 2 | Cook time: 30 mins

Ingredients

• 60g bulgur wheat
• 250g firm tofu, sliced
• 2 tablespoons, pomegranate seeds
• 60g baby leaf salad
• 70g cherry tomatoes, quartered
• 1 small avocado, diced
• 50g cucumber, diced
• 2 teaspoons olive oil
• 1 teaspoon toasted sesame seed oil
• Low-salt vegetable broth
• 1 teaspoon ginger paste
• 1 tablespoon chilli garlic sauce
• Small handful of coriander, roughly chopped

Directions

1. Combine sesame seed oil, ginger paste, and chilli garlic sauce in a medium bowl. Add tofu slices and toss gently until well-coated. Allow to marinate in the fridge for at least 30 minutes.
2. Heat oven to 200°C (400°F). Line a baking tray with parchment paper, then carefully place tofu on the tray and bake in the oven for 25 minutes, flipping the tofu halfway through cooking.
3. In the meantime, cook the bulgur wheat according to the instructions on the package, but replace water with vegetable broth. Transfer to a bowl, stir in pomegranate seeds and one teaspoon of olive oil, and set aside.  
4. Put avocado, cherry tomatoes, and baby leaf salad in a medium bowl. Add the remaining olive oil and season with a pinch of salt and black pepper. Toss well to combine.
5. Divide bulgur wheat, salad and tofu between two bowls. Garnish with fresh coriander, and enjoy!

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