This colourful salad is full of flavour and a powerhouse in terms of nutrition - it's full of whole grains (quinoa), fermented ingredients (kimchi and miso), lean protein (tofu) and antioxidants (carrots, cabbage, and spinach). It contains 7 grams of fibre per serving and over 1000 mg of potassium (the same amount as two bananas).
Nutrition aside, this salad is incredibly versatile and can be modified to suit your tastes and the ingredients you have on hand. Don't have quinoa? Try brown rice. Out of carrots? Use sliced cherry tomatoes. Not a fan of tofu? Substitute sliced chicken breast instead. My only suggestion is to keep it as bright as possible - as in lots of colourful (and antioxidant-rich) vegetables!
Serves 2
Ingredients
Salad:
1 cup cooked quinoa
2 large handfuls spinach (about 2 cups packed spinach)
1 carrot, grated
1/2 cup finely sliced purple cabbage
1/4 cup chopped cilantro
1/2 package silken tofu, sliced (about 265 g)
2 tablespoons pickled ginger
4 tablespoons kimchi
2 tablespoons chopped peanuts
1 sheet nori (seaweed), cut into bite sized strips
1 tablespoon toasted sesame seeds
Dressing:
2 tablespoons tahini
2 tablespoons rice vinegar
2 tablespoons toasted sesame oil
1 tablespoon miso
3 tablespoons water
1 tbsp minced fresh gingerroot
1 clove garlic, finely chopped
Directions
Evenly divide salad ingredients among 2 large salad/serving bowls.
In a jar with a tight-fitting lid, combine dressing ingredients and shake well to combine.
Drizzle dressing over salads just before serving.
Serves 2.
Per serving: 475 calories, 29 g fat, 4 g saturated fat, 36 g carbohydrate, 7 g fibre, 17 g protein, 607 mg sodium
Looking for personalized healthy eating advice? To learn more about Michelle's range of nutrition services, or to book an appointment click here.
All photos and recipes by Michelle Gelok, RD