Salads don't have to be boring - this plant-based dish from nutritional scientist and chef Toral Shah is packed with muscle-repairing protein and punchy Thai flavours!
Tofu and peanuts increase the protein content whilst providing a beautiful combination of flavours with every mouthful. This spicy dish is traditionally made with Thai green papaya salad, but this ingredient can be hard to find if you don’t have much time to shop around. Instead we’ve used a mixture of nutrient-rich vegeatbles.
100g firm tofu
75g baby corn, cut into slices
50g green beans, sliced in half
½ red pepper, thinly sliced
2 spring onions, sliced
5g mint leaves
25g peanuts, toasted and ground
1 tsp groundnut or coconut oil
1 or 2 red chillies, deseeded
1 cloves of garlic, chopped
1 tbsp sweet soy sauce
1 tbsp lime juice
1/ Drain the tofu and wrap in kitchen paper to remove all the moisture until ready to use.
2/ Add all the ingredients for the dressing to a small blender and process until well combined.
3/ Steam the green beans and baby corn in a steamer or blanch for 1 minute. Refresh in cold water.
4/ Combine the beans, pepper, onions, mint and half the peanuts in a large bowl.
5/ Stir half the dressing through the salad. Reserve the other half.
6/ Heat the frying pan and add some groundnut or coconut oil over high heat.
7/ Cut the tofu into thin slices and fry until golden all over.
8/ Toss the cooked tofu in the remaining dressing and pour onto the salad mixture.
9/ Sprinkle with the remaining peanuts and serve.
Nutrition: 448kcal, 20g protein, 24g fat, 40g carbs
Toral Shah is a nutritional scientist and chef - she has a BSc in Cell Biology from UCL and an MSc in Nutritional Medicine from University of Surrey. She is the founder of healthy food brand, The Urban Kitchen and passionate about food which is delicious and nutrient dense; using seasonal and quality ingredients and helping people to enjoy incredible food and flavours everyday whilst ensuring that their health is optimised. Toral is now working on her first book to share some of her innovative and tasty recipes.