Published On: Tue, Feb 18th, 2020

Tofu salad lunch

Asian peas, Tenderstem broccoli and tofu salad with black sesame dressing recipe by British Growers Association

A great filling gluten-free lunch option to try, this tofu salad is packed with healthy veg and nutrients.

tofu salad

Asian peas, Tenderstem broccoli and tofu salad

Prep Time 30 minutes
Cook Time 15 minutes
Servings 6
Calories 551 kcal
Author British Growers Association

Ingredients

  • 1 free-range egg beaten
  • 300 g block of tofu
  • 3 cornflour
  • 3 black sesame seeds, plus extra to serve
  • sea salt flakes and freshly ground black pepper
  • 150 ml sunflower oil
  • toasted sesame oil
  • 300 g Tenderstem broccoli, sliced into 3-4 cm pieces
  • 1-2 tbsp gluten-free soy sauce, plus extra to serve
  • a bunch of spring onions, finely chopped
  • 2 carrots, peeled into ribbons
  • 1 ripe avocado, thinly sliced
  • a bunch of fresh coriander, roughly chopped, plus extra to serve
  • a bunch of fresh mint, leaves chopped, plus extra to serve
  • lime wedges, to serve

For the dressing

  • 4 tbsp gluten-free fish sauce
  • 2 tbsp palm sugar, plus extra to taste
  • a thumb-size piece of fresh ginger, grated
  • 3 juice of 3 limes
  • 1 red chilli, finely chopped
  • 4 tbsp toasted sesame oil
  • sea salt flakes and freshly ground black pepper

Instructions

  1. To make the dressing, whisk all the ingredients together in a jug and season with salt and pepper to taste. Add a little more palm sugar if needed. Set aside.

  2. Tip the beaten egg onto a plate and coat the tofu in it. On a separate plate, mix together the cornflour, sesame seeds and salt and pepper and dip the tofu pieces into it. Set aside.

  3. Heat the oil in a wok or large frying pan and very carefully shallow fry the tofu pieces for 2 minutes on each side. Remove from the pan, drain and keep warm.

  4. Add the broccoli to the pan and cook for 2-3 minutes until starting to colour and soften a little. Splash over the soy sauce and griddle for another few minutes until tender, but retaining a little bite.

  5. Add the spring onions, carrot ribbons and avocado and toss with the herbs, cooked broccoli and dressing. Divide among 4 serving plates, lay the tofu over the salad and sprinkle with some herb leaves. Serve with lime wedges for squeezing and extra soy sauce and black sesame seeds.

Nutrition Facts
Asian peas, Tenderstem broccoli and tofu salad
Amount Per Serving
Calories 551 Calories from Fat 405
% Daily Value*
Fat 45g69%
Saturated Fat 6.1g38%
Sugar 8.8g10%
Protein 12.2g24%
* Percent Daily Values are based on a 2000 calorie diet.

As featured in the August 2019 issue of Gluten-Free Heaven magazine

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