Sami’s Summer Tofu Salad Bowl with Brown Rice and a Savoury Dressing

Samis Summer Salad Bowl with Savoury Dressing

Every Thursday we get our CSA vegetable box delivered and our fridge fills up with fresh kale, beets and carrots. And every Monday night, after a weekend of one too many wines and late night pizzas, our household gets the pleasure of Sami’s yummy salad bowl. I don’t know of any better way to get through the Monday blues than with a tummy full of fresh veggies and whole grains.

Samis Summer Salad Bowl with Savoury Dressing

“Beets are a great summer vegetable and is a unique source of a phytonutrient called betalains. Betalains have been shown to provide antioxidant and anti-inflammatory properties.”

For my friends from Australia (including Sami), a salad bowl is new concept. Salad on top of rice? It does sound strange, but I promise you it is amazing. This one is topped off with crunchy sunflower seeds and a tasty dressing adapted from our own Nelson BC’s Whitewater Cooks cookbook. Thanks for the recipe Sami!

Recipe for Sami’s Summer Tofu Salad Bowl with a Savoury Dressing

Recipe for salad by: Sami
Recipe for dressing adapted from: Whitewater Cook’s Cookbook
Makes: 6 serves
Time To Finish: 40 minutes

Ingredients for Sami’s Summer Tofu Salad Bowl with a Savoury Dressing

1 cup raw brown rice
2 blocks x-firm organic tofu*
1 tbsp. sesame oil
2 tbsp. soy sauce or tamari
1 bunch of kale, de-stemmed
1 head of fresh salad greens
2 beets, peeled and grated
2 carrots, grated
1/4 cup sunflower seeds

Salad Dressing

1/4 cup nutritional yeast
3 tbsp. water
3 tbsp. soy sauce or tamari
3 tbsp. apple cider vinegar
1 clove of garlic, crushed
3/4 cup extra virgin olive oil
1.5 tbsp. tahini paste

*alternatively have the salad with boiled eggs. Simple prepare 12 boiled eggs so each person has two with their salad.

Method for Sami’s Summer Tofu Salad Bowl with a Savoury Dressing

To prepare the rice rinse well under running water. Add to a saucepan with 2 1/4 cups of water. Bring to a boil, then turn down the heat and let simmer. The rice will be ready when all the water has evaporated, about 30-40 minutes. Quinoa can be used in place of brown rice.

To prepare the tofu, cut tofu into rectangles about 1/2″ thick. Toss with sesame oil and soy sauce or tamari. Spread onto an oiled baking sheet and bake at 350 degrees Fahrenheit for 15 minutes.

While the rice and tofu are cooking prepare the salad. First wash the salad greens and rip them into bite size pieces. Add greens to a bowl with carrot, beets and sunflower seeds. Set aside while you prepare the dressing.

If you have a magic bullet, preparing the dressing is as simple as whizzing all the ingredients together. Otherwise add all ingredients to a bowl and whisk by hand until the ingredients are incorporated.

When the rice and tofu are done, assemble by serving the rice in a bowl topped with the salad and sunflower seeds. Add the tofu and dressing on top. Enjoy!

Nutrition Information for Sami’s Summer Tofu Salad Bowl with a Savoury Dressing

Calories 490 cal
Fat 30g
Carbohydrate 40g
Fibre 7g
Sugar 3g
Protein 27g
Sodium 500mg
Potassium 900mg
Vitamin A 890RAE
Vitamin C 90mg
Calcium 450mg
Iron 10mg
Vitamin B12 3mcg

Samis Summer Salad Bowl with Savoury Dressing

  • http://www.hiddenfruitsandveggies.com/ Kelly @Hidden Fruits & Veggies

    There’s nothing better than a big bowl of veggies on a Monday. I definitely don’t get enough of those on the weekend. Sounds delicious! I love the nutritional yeast in the vinaigrette

    • http://www.theconsciousdietitian.com Rachel

      I agree! Time to make up for the weekend :) this week Sami experimented by switching tahini for peanut butter. It was like a satay salad!

  • Devon Grilly

    Is it really 42 tb of tamari?

    • http://www.theconsciousdietitian.com Rachel

      Opps!! Thanks for picking up on that Devon. 2 tbsp. of tamari should be enough to make that tofu tasty! Enjoy :)

  • Lorri Crockett

    Please address the amount of tamari. Thank You.

    • http://www.theconsciousdietitian.com Rachel

      Hey Lorri, sorry about that… it should say 2 tbsp. of tamari for that much tofu :) Enjoy!