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Tofu Larb Salad

Serves 4

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    A tofu larb is a meat-free version of the warm Lao salad that is usually made with stir-fried minced beef or pork. Its sweet, sour, salty, and spicy flavours and ample fresh herbs make for a sensual dish to eat. The addition of pickled carrots adds even more flavour nuances. You can omit the fish sauce if you need to keep this a plant-only dish.

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    Sour power

    Pickled veggies can add a salty, sour flavour punch to many one-bowl meals. You can use this pickled carrot formula for other vegetables, including sliced cucumber, grated beet, and sliced radish.

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    Tofu Larb Salad

      Ingredients

      • 1 1/2 cups (350 mL) grated carrot
      • 1/3 cup (80 mL) rice vinegar
      • 2 tsp (10 mL) natural sugar
      • 1/2 tsp (2 ml) salt
      • 2 blocks of extra-firm tofu, drained and patted dry
      • 2 Tbsp (30 mL) minced fresh gingerroot
      • 1 Tbsp (15 mL) peanut oil or grapeseed oil
      • Juice of 1 lime
      • 2 Tbsp (30 mL) low-sodium tamari or soy sauce
      • 1 Tbsp (15 mL) fish sauce (optional)
      • 2 tsp (10 mL) coconut sugar or light brown sugar
      • 1/2 tsp (2 mL) dried red pepper flakes
      • 2 green onions, green and white parts, thinly sliced
      • 3/4 cup (180 mL) chopped cilantro
      • 3/4 cup (180 m) chopped mint
      • 8 cups (2 L) torn lettuce leaves
      • 1/3 cup (80 mL) unsalted roasted peanuts, roughly chopped

      Nutrition

      Per serving:

      • calories196
      • protein10 g
      • total fat9 g
        • sat. fat2 g
      • total carbohydrates18 g
        • sugars7 g
        • fibre4 g
      • sodium642 mg

      Directions

      01

      In bowl or glass container, place carrots.

      02

      In small pot, bring 1/2 cup (125 mL) water, rice vinegar, sugar, and salt to a simmer and stir to dissolve sugar and salt. Pour over carrots, cover, and set aside for at least 30 minutes.

      03

      Using large holes of box grater, grate tofu into small crumbles. In large skillet over medium-high, heat oil. Add tofu and ginger; cook for 8 to 10 minutes, or until tofu is golden brown, stirring a few times.

      04

      Meanwhile, in large bowl, combine lime juice, tamari or soy sauce, fish sauce (if using), coconut or brown sugar, and dried red pepper flakes. Stir into tofu mixture, turn off heat, and let stand for 10 minutes. Stir green onions, cilantro, and mint into tofu.

      05

      Divide lettuce leaves among 4 serving bowls and top with tofu mixture, pickled carrot, and peanuts.

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      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.