Thai Tofu and Mushroom Salad

School may be gearing up this month, but it’s still hot out there--and this colorful, flavorful recipe is a perfect main-dish salad for hot, sultry summer days! If you were intrigued by last week's post on pressing tofu, this recipe is an easy (and delicious!) way to experiment with pressed tofu.

As is typical of Thai cuisine, this salad is absolutely loaded with flavors—sweet, spicy, savory, salty, tangy, and bitter. It looks complicated, but it’s actually quick and easy to prepare. And if you’re hacking your health by eating 30 different fruits, vegetables, nuts, seeds, grains, and legumes, this recipe provides 8 of those 30--and that's not counting the mixed greens!

This recipe is based on one from fellow dietitian Jane Kirby. I've made my version vegan by replacing beef with tofu and mushrooms, and replacing high-sodium nam pla with ground oregano. I also traded in soy sauce for lowered-sodium tamari (which makes the recipe gluten-free). These changes reflect the current interest in flexitarian meals, and our updated understanding of the impact of sodium on heart health.

(For clarification’s sake, when you head out to go shopping you need 1 large bunch of cilantro. You’ll use the stems for the marinade, and the leaves for the salad. Also, you'll need 2 jalapenos--one for the marinade, and one for the dressing.)

Marinade Ingredients:

1 large bunch cilantro, divided (use stems only)

1 cup water

1 tablespoon olive oil

½ teaspoon ground oregano

3 tablespoons bottled minced garlic

1 jalapeno, seeded and minced

Salad Ingredients:

8 ounces House brand firm or extra-firm tofu, pressed overnight, halved and thinly sliced

1 pound (about 2 large) portabella mushrooms, thinly sliced

4 cups mixed greens

1 large bunch cilantro, divided (use leaves only)

1 bunch mint leaves (about 1 cup), thinly sliced

2 tomatoes, filleted

1 English cucumber, halved and thinly sliced

1 red onion, quartered and thinly sliced

Dressing Ingredients:

3 tablespoons lime juice

2 tablespoons lowered-sodium tamari

1 jalapeno, seeded and minced

1 tablespoon sugar or sugar replacement (like stevia)

Directions:

Prepare marinade by combining the cilantro stems, water, oil, oregano, garlic, and jalapeno in a small bowl. Coat the tofu and mushrooms with the marinade. Roast tofu and mushrooms at 450 degrees F for 10 minutes, turning once after 5 minutes. (If preparing in a toaster oven, you don’t need to spread it out in a single layer. It’ll cook and brown nicely.)

Meanwhile, prepare the dressing by combining lime juice, tamari, jalapeno, and stevia in a small bowl. Set aside.

Combine salad greens, cilantro leaves, mint, tomatoes, cucumbers, and onion. Plate greens and vegetables, and drizzle with dressing.

When tofu and mushrooms are cooked, add to salad.

Makes 4 servings.

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