Tofu and berry salad

Low in FODMAP, Vegetarian recipe, Meals, Salad

Meal salad with crispy tofu, spinach, red bell pepper, edamame, blueberries and feta cheese

A bowl combining crispy tofu, vegetables, blueberries and feta cheese, drizzled with a berry and chipotle sauce.

This crispy tofu is a nutritious and fun way to eat tofu that's sure to please everyone.

Berry-flavoured BBQ sauce!

That's right, a berry-flavored BBQ sauce! Try it and you'll love it! Made from real fruit, it's low in fat and cholesterol. FODMAP, in sugar and sodium!

Discover chipotle sauce with berries! (*low in FODMAP)
Chipotle sauce with berries. HARMONY SAUCE. Andréanne Martin. Digestive health leader.

Low FODMAP recipe:

This revenue is low in FODMAP. In spite of everything, be aware of your symptoms and recommendations from your nutritionist. 

Your color code: ⬤⬤⬤⬤⬤

Dive into the world of low-FODMAP cooking with creative meal ideas and tips for smart substitutions.
Digital guide - Low FODMAP diet. Products, recipes and everyday tips for a low FODMAP diet. ÉPITHÉLIA- Digestive Health Clinic
Meal salad with crispy tofu, spinach, red bell pepper, edamame, blueberries and feta cheese
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Tofu and berry salad - low FODMAP

A bowl combining crispy tofu, vegetables, blueberries and feta cheese, drizzled with a berry and chipotle sauce. 
Prep Time20 minutes
Cook Time30 minutes
Refrigeration2 hours
Servings: 2

Ingredients

Salad

  • 300 g extra-firm tofu drained and sliced lengthwise
  • ½ t. (125 ml) of Harmonie Chipotle and Petits Fruits sauce
  • ⅓ t. (80 ml) cornstarch
  • 1 egg
  • ½ t. (125 ml) Panko breadcrumbs
  • ⅓ t. (80 ml) of hemp seeds
  • 3 t. (750 ml) of baby spinach sliced
  • ½ t. (125 ml) bell pepper sliced
  • ½ t. (125 ml) of edamame beans
  • ½ t. (125 ml) fresh blueberries
  • 50 g feta cheese crumbled
  • Fresh basil to taste

Vinaigrette

Instructions

  • Pat the tofu slices dry and place in an airtight bowl. Pour in 2/3 of the Chipotle & Berries sauce and marinate for a minimum of 2 hours.
  • Preheat oven to 425 degrees, then place parchment paper on a baking sheet. Prepare the plates for the tofu breading. Place the cornstarch in the first plate. In the second, break up the egg and add the remaining sauce. Whisk to combine flavours. Finally, place the Panko breadcrumbs and hemp seeds on the third plate. Mix well.
  • One by one, roll the tofu slices in the starch, egg and sauce mixture, then in the breadcrumbs and hemp seed mixture. Place the tofu slices on the baking tray. When all the slices are breaded, place in the oven for 30 minutes, turning halfway through cooking.
  • Meanwhile, prepare the vinaigrette by placing all the ingredients in a small bowl. Mix well.
  • Divide baby spinach, bell bell pepper, edamame beans, blueberries, feta, basil and tofu between two plates. Drizzle with vinaigrette.

Notes

Recipe by the Épithélia team, 
More recipes featuring blueberries!