Meatless Bulgur Power Bowls
After years of working as a personal trainer and living a relatively flexible mid-day schedule life, I’ve recently made the jump back into the 9-to-5 world. And let me tell you, I’m relearning the beauty of a solid meal prep. The kind that doesn’t just fuel your body, but makes you actually excited for lunch by the time the clock hits noon.
So, for this week’s work lunches, I threw together some Asian-inspired meatless bulgur power bowls.
Now, I could walk you through every step of the recipe but that’s kind of dull. Instead, let’s talk ingredients, because that’s where the more practical learning is for those who don’t just want a recipe, but want nutritious and delicious tools.
Let’s start with the grain: bulgur.
It’s a Mediterranean staple that doesn’t usually show up in stir-fry bowls, but I think it deserves a little more love. It’s chewy, nutty, and still soaks up all the flavor you’d expect from something like rice. Bonus? It’s higher in fiber than white rice because it retains more of the bran, helping keep my energy stable through the workday grind.
Bulgur also carries an abundance of micronutrients, we’re talking magnesium, iron, and B vitamins. These are all crucial for energy metabolism, muscle function, and red blood cell production. This is something I am looking for to support me through endurance and strength sport. Also, compared to other fibrous grains like quinoa, it’s easier on the wallet. Win-win.
*Of course, no hate on white rice — it’s a cultural staple for a reason: easy to digest, easy to love, and excellent fuel. Enriched rice holds it’s own in nutritive value.
For protein, I went meatless:
I used Yves veggie ground, which gives a great texture and takes on flavor well. But if you're balling on a budget, tofu is a solid swap. Get this: it cuts the cost by a whopping 40%. As I transition away from meat I wanted to go fancy for this one, but I will be definitley opting for tofu soon.
Veggie time:
I tossed in some edamame, shredded carrot, and bok choy to keep with the Asian theme and provide a nice crunch. Then added a flavorful mix of soy sauce, rice vinegar, and oyster sauce. If you want to keep it vegan: just sub in a mushroom-based oyster sauce.
Top it all off with sesame seeds and a little sriracha, and boom - four lunches, done and dusted. High in protein, loaded with fiber, packed with flavor, and ready to keep you full and focused through work and training.
Now, maybe you won’t make this exact recipe. But maybe it’ll inspire you to try a new grain, go meatless for a meal, or level up your fiber game without leveling up your grocery bill.
Ingredients (4 servings)
1 cup bulgur, uncooked
2 cups water or low-sodium broth
624g Yves veggie ground (2x312g packs) or 600g tofu
1 tbsp toasted sesame oil
1 tbsp oyster sauce (or vegetarian mushroom oyster sauce for a full plant-based meal)
2 tbsp rice wine vinegar
1 tbsp low-sodium soy sauce (optional)
2 tbsp garlic, minced
1 tbsp ginger, grated
1 tbsp chili oil
Veggies (adjust as needed)
Shredded carrots
Bok Choy
Edamame (1 cup us ed for nutrition calculation)
1 tbsp sesame seeds to garnish
Instructions
In a pot, add your olive oil, onion, and half the garlic, sauté 1-2 mins.
Add bulgur dry and toast for 1-2 mins. Add your water or broth and bring to a boil.
Reduce heat to low, cover, and simmer until cooked or liquid is fully absorbed (should take around 12–15 minutes) Fluff with a fork and set aside.
Heat sesame oil over medium heat in a large skillet or wok. Add garlic and ginger, sauté 1–2 minutes until fragrant.
Add Yves Veggie Ground or your extra firm tofu, breaking it up in the pan.
Stir in oyster sauce, rice wine vinegar, and soy sauce (if using).
Cook for 4–5 minutes, stirring occasionally, until heated through and well coated.
Toss in your vegetables and cook for 3–5 minutes until veggies are slightly softened but still crisp. Taste and add soy sauce, vinegar, or oyster sauce as needed.
Divide into 4 equal portions, top with cilantro and sesame (if using), and some more sesame oil or sriracha for extra flavor.
Enjoy your Bowls
Nutritional Information (Approx. Per Serving) (Yves Veggie Ground Version)
Energy: ~450 kcal
Protein: ~33 g
Carbohydrate: ~40 g
Fats: ~20 g
Sodium: ~900 mg (depending on sauces used)
Fiber: ~8-12g
Nutritional Information (Approx. Per Serving) (Tofu Version)
Energy: ~400 kcal
Protein: ~25 g
Carbohydrate: ~37 g
Fats: ~20 g
Sodium: ~500 mg (depending on sauces used)
Price Comparison Per Serving (Estimated using Canadian prices):
Yves Veggie Ground Version: ~$3.20
Extra Firm Tofu Version: ~$1.90