Thai Tofu Salad

This is one of my favourite recipes, which comes from the Canadian Heart and Stroke Foundation site. It is very easy to make and extremely tasty. This also travels well, so save some to bring for lunch the next day!

Tofu is available in the produce aisle of many grocery stores in a wide variety of textures. You can also find tofu in health-food stores or organic sections of grocery stores as well. Look for a firm or extra firm tofu for this recipe to keep its shape when pan frying to get the best texture and colour on the tofu. Try different brands and find the texture and flavour you prefer, you may be surprised at your choices.

Ingredients

• 3/4 cup (175 mL) brown basmati rice
• 1 1/2 cups (375 mL) water
• 1 tbsp (15 mL) canola oil
• 8 oz (225 g) firm tofu, drained and diced
• 1 cup (250 mL) diced English cucumber
• 1 sweet red pepper, diced
• 1 green onion, sliced
• 2 tbsp (25 mL) lime juice
• 1 tbsp (15 mL sodium reduced soy sauce or fish sauce
• 1/4 tsp (1 mL) hot chili sauce or hot pepper sauce
• 2 tbsp (25 mL) each chopped fresh mint and coriander

Directions

1. In saucepan bring rice and water to boil. Reduce heat to low, cover and simmer for about 20 minutes or until rice is tender and water is absorbed. Scrape into large bowl.
2. Meanwhile, in nonstick skillet, heat oil over medium high heat and brown tofu, turning with spatula for about 8 minutes or until golden brown and crispy. Remove to paper towel lined plate; let stand.
3. Add cucumber, red pepper and green onion to rice. Add browned tofu and stir to combine.
4. In small bowl, whisk together lime juice, soy sauce and chili sauce. Drizzle over top of salad and toss gently to combine. Add mint and coriander and toss again to combine well.

Nutrition information per serving

• Calories: 223
• Protein: 8 g
• Fat: 7 g
  
  
  • Saturated fat: 1 g
  • Cholesterol: 0 g
• Carbohydrates: 33 g
  
  
  • Fibre: 3 g
• Sodium: 138 mg
• Potassium: 313 mg

Developed by Emily Richards, P.H. Ec. © The Heart and Stroke Foundation.

About: Maggie Kathwaroon

I am a teacher at Vanier College and teach in the Humanities Department. One of the courses I teach is about the impact that our North American food habits have on human health, animals, and the planet.

I have always loved food and cooking, and my family has always been very adventurous when it comes to trying new things. My grandfather was south Asian, so on my father's side comes a tradition of Indian cooking. I am inspired by this vegetarian-friendly cuisine, which relies on simple ingredients and complex spices and is one of many alternatives to the often-toxic North American diet.