Hoisin Tofu, Broccoli and Super Grain Salad

Hoisin Tofu, Broccoli and Super Grain Salad

Blood Sugar: 14Servings: 1Preparation Time: 10minMeal Category: Lunch
Micronutrients:CalciumMagnesiumFolate

Macronutrients per 100g

Energy
146kcal
Sugar
3g
Fat
3g
Fiber
3g
Sat fat
0g
Protein
7g
Carbs
25g
Sodium
108mg

Ingredients

80g / 2.82oz diced Firm tofu, 1 tbsp Hoisin Dressing, 50g / 1.76oz Baby spinach, 125g / 4.41oz microwavable Wholegrain rice and grains mix, 60g / 2.12oz Broccoli florets, 35g / 1.23oz Sliced snow peas, 60g / 2.12oz Bean sprouts, 1 tbsp Pickled ginger, 2 tsp chopped Peanuts, 1/2 cup Coriander leaves, 1/4 cup torn Mint leaves, 1 wedge Lime

Preparation

1. Toss 80g / 2.82oz diced firm tofu in 1 tbsp Hoisin Dressing. 2. Put 50g / 1.76oz baby spinach in a lunch container or jar. 3. Heat 125g / 4.41oz microwavable wholegrain rice and grains mix as per packet instructions, allow to cool, then place on the spinach. 4. Microwave 60g / 2.12oz broccoli florets with water on High for 2 minutes, cool under cold water, drain, and place on the rice mix. 5. Layer the remaining ingredients: 35g / 1.23oz sliced snow peas, 60g / 2.12oz bean sprouts, 1 tbsp pickled ginger, 2 tsp chopped peanuts, 1/2 cup coriander leaves, and 1/4 cup torn mint leaves. 6. Top with the marinated tofu and serve with 1 wedge lime.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
74% of RDI
Vitamin C
19% of RDI
Omega 3
0% of RDI
Vitamin A
67% of RDI
Calcium
99% of RDI
Folate
70% of RDI

Good to know

You can substitute the Hoisin Dressing with a store-bought Japanese sesame dressing for a different flavor.

How to Prepare

1. Toss 80g / 2.82oz diced firm tofu in 1 tbsp Hoisin Dressing. 2. Put 50g / 1.76oz baby spinach in a lunch container or jar. 3. Heat 125g / 4.41oz microwavable wholegrain rice and grains mix as per packet instructions, allow to cool, then place on the spinach. 4. Microwave 60g / 2.12oz broccoli florets with water on High for 2 minutes, cool under cold water, drain, and place on the rice mix. 5. Layer the remaining ingredients: 35g / 1.23oz sliced snow peas, 60g / 2.12oz bean sprouts, 1 tbsp pickled ginger, 2 tsp chopped peanuts, 1/2 cup coriander leaves, and 1/4 cup torn mint leaves. 6. Top with the marinated tofu and serve with 1 wedge lime.

Good to Know

You can substitute the Hoisin Dressing with a store-bought Japanese sesame dressing for a different flavor.

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