A good, hearty salad is one of the most satisfying things to eat and they become more desirable as the weather warms up.
It’s easy to think that salad is not an adequate meal but when you build them the right way, a salad can be the most satisfying meal for both your tastebuds and your body.
This Asian-inspired salad contains seven different vegetables, a good source of protein and healthy fats to ensure your daily nutrition needs are looked after.
Many of us do not eat enough vegetables so a dish like this is an easy way to improve your daily intake and get some more variety in to your diet.
If you’re stuck in a habitual diet rut, you’re probably relying on the same food groups to fuel your day such as breads, other carbohydrates and meats. But by committing to a spring diet cleanse, you can change those habits and show yourself how easy it is to create balanced and wholesome meals that nourish you properly.
This salad is rich in vitamin A, vitamin C, calcium, iron and magnesium. The beetroot and cabbage both support your liver in detoxification and there is a good amount of fibre to keep your digestive system going to make sure everything makes it out the other end.
As the vegetables are kept raw, you benefit from a number of different antioxidants that you need when your body is going through a period of cleansing or detoxification.
The best way to make this salad is with a mandolin, a spiraliser or with a julienne peeler. Grating the vegetables will break down the fibres of the vegetables making them lose their shape and go soggy. If you have an attachment on your food processor that successfully slices your vegetables, you can use that as well.
Chilli tofu salad with spicy almond dressing
Serves 4-6
{vegan, vegetarian}
{gluten-free, dairy-free}
Ingredients
Salad
- 1 large carrot, julienned
- 1 medium beetroot, julienned
- 1 zucchini, julienned
- 1 cup white cabbage, shredded
- 1 cup red cabbage, shredded
- 1 red capsicum, thinly sliced
- 1 cucumber, sliced into discs
- 1 bunch coriander, roughly torn
- 1/2 cup tamari almonds, roughly chopped
Chilli tofu
- 500g firm organic tofu, cut into small triangles or cubes
- 3 tbsp Sriracha or a similar chilli sauce
- 3 tbsp coconut oil, melted
- a sprinkle of salt
- 2 tbsp corn flour (optional)
Spicy almond dressing
- 2 tbsp almond butter
- 1 small garlic clove
- 1.5 tbsp tamari
- 1/2 tspn sesame oil
- 2 tbsp olive oil
- 1/2 lime, juiced
- 1.5 tbsp rice wine vinegar
- 1 tbsp Sriracha or similar chilli sauce
- Water, to thin
How to make
- Start by placing all of the prepared vegetables into a large salad bowl. You can keep each vegetable separate or toss them to mix them up. Leave off the coriander and almonds as these will go on top
- Prepare the tofu by placing the triangles or cubes in a shallow bowl and adding the Sriracha, coconut oil and salt. Toss to coat the tofu evenly then add the cornflour, if using, and toss again. The cornflour helps the tofu go crispy when you cook it
- Heat a frypan over medium heat on the stove and add the tofu to the pan once it’s hot. Cook the tofu for 1-2 minutes on each side, or until the tofu is golden. Turn off the heat and set the tofu side to cool slightly
- In a small food processor or blender, add all of the ingredients for the dressing and blitz until well combined. The dressing will be quite thick so add a tablespoon of water at a time until the dressing is the consistency of cream or a thick milkshake. Taste for seasoning and adjust accordingly
- Now the tofu has cooled slightly, place the triangles on top of the salad then add the coriander and the almonds. You can either pour the almond dressing over now or leave it in a dish to the side for others to add on their own
Roberta’s tips
- If you intend to store this salad, do not pour the dressing over the entire dish as it stores better without the sauce on it
- This salad will keep in the fridge for up to 3 days in an airtight container
- If you would prefer to use a different protein, feel free to swap the tofu for chicken or beef or even eggs
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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@naturomedico on Instagram for more healthy eating inspiration!