Brown rice tossed with crisp vegetables and fresh and dried fruit makes this unusual side salad. The almost fat-free dressing is based on tofu, a curd made from soya beans, which gives it a grainy texture similar to the delicious Greek dip, hummus. For a smoother mayonnaise-like texture, use silken tofu.
Use a ripe but firm dessert pear instead of an Asian pear. There is no need to peel it. * To make a courgette and orange rice salad, use long-grain white rice instead of brown; this will need only 500 ml (17 fl oz) water and 10–15 minutes cooking. Make the tofu dressing as in the main recipe, adding 1/2 tsp grated orange zest. Stir in 1 large orange, peeled and segmented, 2 sliced celery sticks, 1 diced red pepper, 3 sliced baby courgettes and 2 tbsp snipped fresh chives, then stir in the rice.
Tofu is high in protein, but low in fat. It is also rich in iron and B vitamins and is a useful source of calcium. * Like many other salad ingredients, radishes are a useful source of vitamin C, and low in calories. A mustard-type oil present in radishes gives them their hot flavour. * Asian pears, or nashi, are large yellow-skinned fruits with crisp, scented flesh that tastes more like an apple than a pear. They are a useful source of vitamin C.
A, copper * calcium * B1, C, E, folate, niacin, iron, potassium, zinc