Tofu and Lentil Sprout Salad

You can probably find tofu at your regular supermarket or grocery shop nowadays. Tofu is made from soy beans which is a great source of protein with all sorts of goodness inside.

This is a healthy tofu salad recipe with lentil sprouts: a super food rich in vitamin C, folate and potassium.

The refreshing taste of tofu and lentil sprouts go well with flavoursome soy sauce and sesame oil dressing. Nori seaweed adds a hint of the taste of the sea.

It’s a very simple recipe anyone can have a crack at. It’s vegetarian and vegan friendly, too. With two types of bean, you’ll definitely be full of beans after eating this salad!

Category, , DifficultyBeginner

Cook Time15 mins

 200 g Tofu (Soft or Firm, whichever you prefer)
 50 g Lentil Sprout
 1 Spring onion (finely chopped)
For the dressing
 1 tbsp Soy Sauce
 ½ tbsp Sesame Oil
 Nori sheet

1

Wrap the tofu in kitchen towel. Place it in a deep plate and put a flat plate on top for 30 minutes to get rid of excess water. Cut into 1cm cubes and place them in a bowl.

2

Add the lentil sprout and chopped spring onion in the bowl. Add the soy sauce and sesame oil. Mix well, and then arrange on a serving plate. Tear the nori sheet into strips and sprinkle on the salad.

Ingredients

 200 g Tofu (Soft or Firm, whichever you prefer)
 50 g Lentil Sprout
 1 Spring onion (finely chopped)
For the dressing
 1 tbsp Soy Sauce
 ½ tbsp Sesame Oil
 Nori sheet

Directions

1

Wrap the tofu in kitchen towel. Place it in a deep plate and put a flat plate on top for 30 minutes to get rid of excess water. Cut into 1cm cubes and place them in a bowl.

2

Add the lentil sprout and chopped spring onion in the bowl. Add the soy sauce and sesame oil. Mix well, and then arrange on a serving plate. Tear the nori sheet into strips and sprinkle on the salad.

Tofu and Lentil Sprout Salad

Key

You can get rid of excess water by putting the wrapped tofu in a microwave for 1 or 2 minutes.

Topic

Tofu is an indispensable ingredient in the Japanese diet. It’s coagulated soy milk which contains lots of isoflavones. Some studies suggest isoflavones balance hormones for women. It’s a good source of iron and calcium and a great substitute for animal meat as well.

Lentil sprouts is a new face to the superfoods and is packed with vitamins and minerals. Lentil sprouts are healthier than already healthy boiled lentils, as the nutrients in the beans increase as they sprout, as well as no lost nutrients from the cooking process.

Lentil sprouts are available to buy in the salad vegetable section of supermarkets. You can find Nori sheets in oriental grocery shops or at the world food section in supermarkets.

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