Tofu and berry salad - low FODMAP
A bowl combining crispy tofu, vegetables, blueberries and feta cheese, drizzled with a berry and chipotle sauce.
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
- 3 tbsp (45 ml) of Harmonie Chipotle and Petits Fruits sauce
- Juice of half a lime
- 1 tbsp (15 ml) vegetable oil
- 1 tsp (5 ml) Dijon mustard
- 1 tsp (5 ml) maple syrup
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,