Carrot and radish rice salad with tofu dressing

    1 hour 20 min

    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.

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    Serves: 4 

    • 200 g (7 oz) long-grain brown rice
    • 125 g (4½ oz) radishes, sliced
    • 1 large carrot, cut into matchsticks
    • 2 spring onions, chopped
    • 1 Asian pear, peeled, cored and diced
    • 55 g (2 oz) raisins
    • 4 tbsp coarsely chopped fresh coriander
    • Tofu dressing
    • 125 g (4½ oz) tofu, diced
    • 2 tsp Dijon mustard
    • 1 tbsp white wine vinegar
    • 1 garlic clove, crushed
    • 3 tbsp orange juice
    • salt and pepper

    Prep:20min  ›  Cook:1hr  ›  Ready in:1hr20min 

    1. Put the rice in a saucepan, add 600 ml (1 pint) water and bring to the boil. Cover and simmer very gently for 30–40 minutes or until the rice is tender and has absorbed all the water. Remove from the heat and leave to cool.
    2. While the rice is cooling, make the dressing. Put the tofu into a blender or food processor, add the mustard, vinegar, garlic and orange juice, and blend until smooth. Season with salt and pepper to taste.
    3. Pour the tofu dressing into a large bowl. Add the radishes, carrot, spring onions, Asian pear, raisins and chopped coriander, and stir until well combined, then stir in the rice. Serve at room temperature or lightly chilled.

    Some more ideas

    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.

    Plus points

    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.

    Each serving provides

    A, copper * calcium * B1, C, E, folate, niacin, iron, potassium, zinc

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