½ cup uncooked bulgur wheat
Pinch of salt
1 tablespoon sesame oil
1 yellow onion, chopped
½ pound broccoli, chopped
¼ pound mushrooms, chopped
1½ pounds tofu
2 tablespoons sesame tahini
1 tablespoon umeboshi paste (pickled plum paste) or white miso
1 tablespoon tamari


  1. Preheat oven to 350?F.
  2. Bring 1 cup water to a boil in a small pot, add bulgur and salt and return to a boil.
  3. Lower heat, cover and cook for 15 minutes.
  4. Press hot bulgur into a greased 9-inch pie pan and baked for 12 minutes, or until somewhat dry and crust-like. Set aside.
  5. Heat oil in a large skillet over medium high heat.
  6. Add onions, broccoli and mushrooms to skillet and cook briefly.
  7. Cover skillet and turn off heat; set aside while you prepare tofu mixture.
  8. Blend tofu, tahini, umeboshi paste and tamari in a food processor until smooth.
  9. Transfer mixture to a bowl and add cooked vegetables. Toss gently to combine.
  10. Pour vegetable mixture into bulgur crust, then bake for 30 minutes.
  11. Remove from oven and let sit for 10 minutes.
  12. Cut into 6 slices slices and serve hot or cold.

Total Calories: 190
Total Fat: 8g
Saturated fat: 1 g
Total cholesterol: 0 mg
Sodium: 350 mg
Total carbohydrates: 18g
Dietary fiber: 4g
Sugar: 3g
Protein: 13g

Brought to you by Dietetic Intern: Laurie Wohlscheid. Adapted from the recipe at

Virtual Visits Are Available

Safe and convenient virtual visits by video let you get the care you need via a mobile device, tablet or computer wherever you are. We'll assess your condition and develop a treatment plan right away. To schedule a virtual visit, call 414-777-7700.

Learn More