Oriental Salad Bowl

Exercise, Healthy Recipes

Serves: 1
Prep & Cooking Time: 40-60 minutes

Notes:This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, magnesium, manganese, potassium, phosphorus and is low in sugar and sat-fats!

This time of year can bring a constant change of weather, mood and life… so let’s help ourselves by keeping our meals reliable, simple and packed full of fresh flavours and healthy ingredients! This vegan salad is delicious, versatile and can be enjoyed at either lunch or dinner. Use any of your favourite cooked and/or raw vegetables. 🙂

 

Ingredients:

 

Directions:

1. Prepare your baked tofu (*use a firm variety); check out this recipe as a guide!. Bake in the oven for 20-30 minutes. Alternatively, drain and press the tofu and gently stir-fry it for  6-7 minutes instead!

2. Wash the kale, broccoli, mushrooms and tomatoes. Lightly pat the mushrooms dry with some kitchen paper.

3. Prepare the dressing. Place the soya sauce, mirin, rice vinegar and agave syrup into a measuring jug. Add some dried chilli flakes to taste. Mix to combine.

4. Cook the rice according to the the packet instructions. Drain.

5. Meanwhile, place a small saucepan of cold water over a medium heat. Bring to the boil. Add the broad beans. Reduce to a simmer. Cook for approx. 5 minutes or until tender. Drain.

6. Place a steamer pot with some cold water over a medium-low heat. Add the kale and broccoli. Bring to the boil. reduce the heat. Steam for 4-5 minutes or until the vegetables are tender. Drain.

7. In the meantime, heat a small frying pan over a medium-low heat. Spray with some low-fat cooking oil. Add the mushrooms. Lightly fry for approximately 3 minutes or until tender.

8. Meanwhile, drain the cabbage.

9. Assemble your salad. Place the rice, tofu, kale, broccoli, mushrooms, tomatoes, beans, pumpkin seeds and cabbage into a large serving bowl. Gently pour the dressing over the salad. Sprinkle the sesame seeds over the rice.

10. Serve.

 

 

 Enjoy!

 

 

If preferred…

  • Use wholemeal rice, pearl barley, quinoa, millet, or a baked sweet potato instead of the brown long-grain rice!
  • Instead of firm tofu, use another variety of beans, tempeh, or seasoned brown lentils instead.
  • Create your own bespoke dressing; go zesty, tangy, fruity or spicy!
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6 thoughts on “Oriental Salad Bowl

    1. Hey! Thanks for the comment Lucy and welcome to Eat2Health! It’s also super tasty! 😀 We hope that you enjoy it (if you do try it). Feel free to check out our other healthy salads! ~Lynn & Alex

      Like

    1. Hey! Haha! Yes, they can be an acquired taste! Maybe try some soya, kidney or black beans instead? We’re glad that you give the salad a thumbs up otherwise and hope that you enjoy it! 😀

      Liked by 1 person

    1. Hey! Thanks Bekah! We’re glad that you enjoyed it! We thought so too. 🙂 Yes but thanks again for the nomination and congrats on your award! We’re really appreciative of it, for your kind words, and thrilled to have been nominated by such a great blog too! Keep up the great work. 🙂

      Liked by 1 person

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