Crispy Rice and Tofu Salad
A protein-packed, gluten-free, delicious, exotic and healthy vegan crispy rice salad made with wholegrain basmati rice, tofu, cashews and aromatic Asian spices.
Ingredients
- 500g (1.1lb or 2 cups) firm tofu, cubed
- 250g (8.8 oz or 4 cups) Chinese Cabbage, thinly sliced
- 150g (5.3 oz or ¾ cup) dry brown basmati rice (makes 300g cooked rice)
- 2 tbsp Sesame oil (unroasted)
- 2 tbsp gluten-free soy sauce
- 1 tbsp brown sugar
- 3 tbsp rice wine vinegar
- 1-2 tbsp dried chilli (depending on your palate)
- 1 stalk lemongrass
- 1 tbsp ginger (a thumb-size piece)
- 3 cloves of garlic
- Juice of 3 limes
- Zest from one lime
- 50g (1.8 oz or ⅓ cup) shallot, quartered
- 1 tbsp fresh mint
- 1 tbsp fresh coriander
- 50g (1.8 oz or ⅓ cup) cashews
- 3 tbsp extra virgin coconut oil
Instructions
- Cook the basmati rice as per packet instructions, then drain well.
- Preheat the oven to 180C/ 350F fan.
- For the crispy rice: in a bowl, combine the soy sauce, brown sugar, 2 tbsp coconut oil and 1 tbsp dried chilli (1 tsp if you cannot tolerate too much spiciness), stir well, then add the rice, coat well, place a baking paper on a flat oven tray, then evenly distribute the rice, and bake for 25-30 minutes, stirring every 10 minutes and making sure the rice doesn't burn.
- For the paste: in a blender, add 1 tbsp dried chilli (1 tsp if you cannot tolerate too much spiciness), 1 tbsp ginger (about a thumb-size peeled ginger), 1 tbsp rice wine vinegar, 1 sliced lemon grass stalk (only the bottom 2/3), 3 garlic cloves, 1 tbsp soy sauce, 1 lime juice, zest of one lime, the quartered shallot and blend well.
- For the tofu: in a bowl, combine the paste and the cubed tofu, stir well, the stir-fry for 10-15 minutes in 1 tbsp coconut oil until the tofu is browned on all sides.
- For the salad dressing: mix together 2 tbsp sesame oil, the juice of 2 limes and 2 tbsp rice wine vinegar and stir well.
- In a bowl, combine the tofu, rice, cabbage, mint and coriander, drizzle with the salad dressing, then sprinkle with cashews and serve.
Notes
This recipe contains plenty of healthy vegetables and protein, with one serving providing almost 30g of protein, along with B vitamins, zinc and magnesium, which are vital for anyone following a vegan diet, but also important to produce hormones and neurotransmitters such as serotonin, helping you balance your hormones and improving your mood during perimenopause and menopause. The dish also contains onions, garlic and spices which help ease inflammation and improve liver detoxification, further helping balance hormonal fluctuations.
Approximate micronutrient info per serving:
Vitamins
B1 (Thiamine): 0.2 / 1.1 mg — 18%
B2 (Riboflavin): 0.2 / 1.1 mg — 16%
B3 (Niacin): 0.9 / 14.0 mg — 6%
B5 (Pantothenic Acid): 0.5 / 5.0 mg — 10%
B6 (Pyridoxine): 0.4 / 1.3 mg — 32%
B12 (Cobalamin): 0.0 / 2.4 µg — 0%
Folate: 93.5 / 400.0 µg — 23%
Vitamin A: 409.9 / 700.0 µg — 59%
Vitamin C: 27.3 / 75.0 mg — 36%
Vitamin D: 0.0 / 600.0 IU — 0%
Vitamin E: 0.6 / 15.0 mg — 4%
Vitamin K: 40.7 / 90.0 µg — 45%
Minerals
Calcium: 412.4 / 1000.0 mg — 41%
Copper: 0.7 / 0.9 mg — 79%
Iron: 4.6 / 18.0 mg — 25%
Magnesium: 116.9 / 320.0 mg — 37%
Manganese: 1.6 / 1.8 mg — 92%
Phosphorus: 317.1 / 700.0 mg — 45%
Potassium: 627.5 / 2600.0 mg — 24%
Selenium: 20.2 / 55.0 µg — 37%
Sodium: 483.9 / 1500.0 mg — 32%
Zinc: 2.4 / 8.0 mg — 30%
% RDA based on an adult female.
Nutrition Information:
Yield: 4 Serving Size: 400gAmount Per Serving: Calories: 550kcalTotal Fat: 30gNet Carbohydrates: 47.5ggFiber: 7gProtein: 24g
