Roasted Tofu Bean Salad
A light, but satisfying salad
This Japanese inspired dish is high in protein due to the inclusion of both braised tofu and soya beans. These should keep you full for longer, without that bloated feeling that some carbohydrate based salads can. A sprinkle of pumpkin seeds provide a nutritious crunch, as do the rocket leaves.
You can adapt this recipe by replacing the soya beans with edamame (young, green soya beans) and choose your favourite salad leaf, such as watercress or “Little Gem” lettuce. We did not use extra soya sauce, oil or salt as the braised tofu already has these seasonings.
225g tin Braised Tofu
Organic Soya Beans 1kg (Sussex Wholefoods)
3 Tbsp of cooked soya beans
Organic Pumpkin Seeds 500g (Sussex Wholefoods)
1 tbsp Pumpkin Seeds
Thai Stir-Fry Mix 50g (Hampshire Foods)
3 tsp Thai Stir-Fry Mix
Organic Chilli Flakes 100g (Sussex Wholefoods)
1 tsp Chilli Flakes
Other Ingredients
20g Wild Rocket
Method
- Soak 100 to 200g of dried Soya Beans overnight (this makes enough for several 1 person salads).
- Cook in plain water for at least 30-45 minutes or until the chickpeas are soft. Drain and leave to cool.
- In a mixing bowl, carefully flake the braised tofu with either a fork or your fingers, so that you have bite-sized pieces.
- Add the cooked soya beans, pumpkin seeds and the Thai Stir-Fry Mix/Chinese Five Spice and gently fold in until all the ingredients are evenly distributed.
- Arrange the rocket leaves on a suitable plate or bowl and spoon the mixture gently on top.
- Pour some of the braising liquid from the can over the top of the salad and then serve.
