Baharat Spiced Mandarin Salad

 

Baharat Spiced Mandarin Salad

By Namit Kathoria

 

Preparation time: 10-15 minutes

 

Serves 2-4 portions

Ingredients:

Tofu Ingredients

400g tofu drained and cubed

1 tablespoon sesame oil

1 tablespoon tamari sauce

1 teaspoon Baharat spice mix

⅛ teaspoon ground black pepper

1 handful red or white grapes halved

 

Salad Ingredients

2 mandarins segmented

1 large handful lettuce leaves shredded

                                                            

Dressing Ingredients

2 tablespoons olive oil

Juice of 1 mandarin

2 teaspoons apple vinegar

⅛ teaspoon Himalayan rock salt

⅛ teaspoon ground black pepper

 

Garnish with a handful of fresh chopped coriander

 

Preparation:

1.      Drain and cube the tofu and halve the grapes.

2.      Heat up the sesame oil in a good quality non-stick pan placing one piece of the tofu inside. As soon as the tofu cube starts to sizzle add in the rest of the tofu, the tamari, the Baharat spice mix and the black pepper. Stir and cook on a medium to high heat for about 6-7 minutes until the tofu has started to become crispy.

3.      Once the tofu has started to become crispy add in the halved grapes and cook for about 30 seconds to one minute more until the grapes start to soften a little. Now turn off the heat and taste to see if you want to add in any more of the Baharat spice mix, the black pepper or the tamari sauce. Leave the tofu and the grapes to one side.

4.      Whilst the tofu is cooling down break down the mandarins into segments, wash and shred the lettuce leaves and mix together the dressing ingredients in a bowl. Taste the dressing and see if you want to add in any more of the individual ingredients.

5.      Once the tofu has cooled you can start to assemble the salad in a large salad bowl. Place the lettuce leaves at the bottom and then add the mandarin segments. The tofu and grape mixture goes on top. Now pour on the dressing.

6.      Garnish with fresh chopped coriander and serve!

 

Did you know?

Tofu like all foods that contain legumes is high in iron. Lettuce is a good source of iron too, but both contain a type of iron that is called non-haem iron. Non-haem iron is best absorbed when taken with vitamin C. The mandarins contain a good amount of vitamin C which helps you to absorb the iron that is in the salad.

 

Where does your protein come from?

It comes from the tofu which is a complete protein.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.