Crispy tofu and kale grain salad with lemon dressing

Nutrition content per serve

Energy:  475 calories (1,986 kJ) | Protein:  19g | Carb:  21g | Sugar: 7g | Total fat: 31g | Sat fat:  4g | Fibre: 14g | Sodium: 838mg | Serves: 4 | Total time: 25 minutes
* Approximate values from Xyris Foodworks software
**Does not account for ‘to serve’ with food

Ingredients:

• 350g firm tofu, pat dry and cut into 2cm cubes
• 1 tsp cornstarch
• 1 tsp paprika
• 1 tsp salt (optional for taste)
• ¼ tsp black pepper
• 2 tbsp extra virgin olive oil
• 4 cups green kale, stems removed and finely chopped
• 2 medium stalks celery, finely sliced
• 1 cup white quinoa, cooked
• 1 avocado, cut into 2cm cubes
• 1/3 cup fresh pomegranate seeds
• 2 tbsp hemp seeds

Dressing

• 1 lemon, juiced and ½ tsp of zest
• 1 garlic clove, peeled and crushed
• 1 tsp Dijon mustard
• 2 tsp honey
• 2 tbsp extra virgin olive oil
• Pinch salt (for taste)
• ¼ tsp black pepper

Directions:

1. Preheat the oven to 200^oC and line a baking tray with baking paper.
2. Place tofu in a large mixing bowl. Sprinkle over cornstarch, paprika, salt and pepper. Pour olive oil and toss gently until tofu is well coated in mixture.
3. Place the tofu onto the baking tray and into the oven for approximately 15 minutes or until golden and crispy. Set aside to cool for 15 minutes.
4. In a small bowl, make the dressing by whisking all dressing ingredients together until combined and emulsified.
5. Add chopped kale and celery in a large bowl and pour dressing over vegetables. Toss salad or use hands to ‘massage’ dressing into the kale. Set aside for 15 minutes.
6. Add quinoa, avocado, crispy tofu, pomegranate and hemp seeds to the salad and gently toss. Serve and enjoy!

Notes:

• Massaging the kale in the dressing helps soften the kale.

Why it’s good for you:

• Rich in plant-based sources of protein e.g. tofu and quinoa.
• Healthy fats from the extra virgin olive oil and avocado.
• Hemp seeds are a great source of omega-3 to reduce inflammation.

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.