wild rice and tofu salad

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:


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)!

Courses Lunch

Cuisine Thai

Nutrition Facts

Serving Size 1 portion

Amount Per Serving

Calories 355

% 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.

Recipe by Kind Healthy Lifestyle at