Tofu and Vegetable Salad

By Mamata Aryal Kharel (mother and homemaker)

Kathmandu, Nepal. 

Healthy and easy to make salad rich in protein, vitamins, minerals and protective phyto-nutrients.  

 Ingredients

• Tofu (half kg block)

• Mustard oil or other vegetable oil (2 table spoons)

• Turmeric powder (half teaspoon)

• Green peas and roasted peanuts

• Chopped tomatoes, capsicum, onion, carrot and tomatoes

• Green chili (as per taste)

• Salt

• Roasted and crushed peanut (4 table spoons)

• Lemon juice

• Green garlic and coriander for garnish

Method

1. Boil tofu in water with half tea spoon salt, for five minutes (medium flame)

2. Remove from heat, wash with cold water and cut it into strips

3. Put one table spoon oil in a fry pan and cook it on both sides for a minute each (low flame)

4. Mix the tofu with all the vegetables and peanuts along with half tea spoon oil, turmeric and a pinch of salt

5. Squeeze juice of half lemon

6. Garnish with green garlic and coriander

Tofu is a rich source of protein, iron, calcium and various other micro-nutrients and protective phyto-nutrients, yet low in calories.

Colourful vegetables also provide a range of micro and phyto nutrients.

Peanuts not only add nutty texture and flavour, but also protein and other nutrients.

Moderate use of unsaturated fat is a healthier option and mustard oil gives a lovely flavour.