This salad combines three nutritious ingredients that are awesome individually, but together will make it a delicious plant-powered lunch.
It is incredibly easy provided you’ve done your homework and pre-cooked your wild rice. It is an incredible source of slow releasing carbs, fibre and protein, but it will take 35-40 minutes to cook.
I love tomatoes in a warm salad – they start releasing their juices and just ever so slightly cook, which also benefits the release and absorption of lycopene, those red coloured substance that is so good for you.
If you are working out during lunch time or planning to do so in the evening, there is tofu to add a bit more protein.
This recipe is using a warm curry style sauce to make your tofu pieces slightly spicy. I also love adding a handful of leafy green vegetables like kale or spinach or other healthy veggies like green beans or courgettes – the opportunities to mix and match are endless. It makes this lunch dish versatile and you won’t be bored with it! Enjoy
Wild rice salad with tofu and tomatoes
Yield 1 serving
Separately, wild rice and tofu could be an uninspiring pair. Yet with a few tweaks in form of tomatoes, herbs (you can use Thai basil or coriander, cilantro), and a quick curry sauce, this lunch dish will quickly become your favourite.
With many options to mix and match your veggies, this will be a varied and nutritious dish.
To make a portion of this salad:
- 75 g wild rice (you don't need much, so I prefer to spend just a tiny bit more on a top quality wild rice here)
- handful of ripe tomatoes (they don't need to be pretty, just very ripe ones)
- 150 g tofu (I prefer silken and smooth, but you can choose firm and fry it with the sauce)
- teaspoon of Thai red curry paste
- tablespoon of finely chopped Thai basil
You can make this salad an evening before and simply place each component in a separate container in your lunch box.
Pre-cook your wild rice for 35-40 minutes, check your pack instructions. I normally subtract at least 5 minutes from it (everyone for some reason wants you to overcook it) and check how it is. I like it al-dente and not gloopy.
Tofu can be cooked in red curry sauce in advance too. In fact, it is even better this way as it will absorb some of the fragrant flavours. Cut tofu in medium sized cubes, add curry paste and a tablespoon of water. Cook for 3 minutes and then add chopped tomatoes for your last minute of cooking.
It is ready to assemble (or put in a storage compartment until the next day). Simply sprinkle with the chopped Thai basil for an additional fragrance.
P.S. Next time you make it, try adding pieces of kale or spring greens, sautéed onions or green beans. Experiment with flavours and add colours (especially dark green one)!
Serving Size 1 portion
Amount Per Serving
% Daily Value
Total Fat 6.9 g
Saturated Fat 0.8 g
Unsaturated Fat 6.1 g
Sodium 2 mg
Total Carbohydrates 68 g
Dietary Fiber 2.4 g
Sugars 2.3 g
Protein 16 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.