Asparagus season is just starting here in the UK. Lasting from late April only until June, you need to get in quick to take advantage of its deliciousness and nutritional benefits.
Asparagus is a nutrient-rich vegetable, containing:
Beta-carotene, converted to vitamin A, for cell growth and immunity
Vitamin K, for blood clotting and bone formation
Folate (vitamin B9), for DNA production and healthy cell division
Iron, needed to carry oxygen around the body in red blood cells
Potassium, needed for nerves and muscles to function
A flavanoid called quercetin, vitamins C and E, which help to combat inflammation and oxidative stress in the body
Fibre, which supports healthy digestion and glucose metabolism
This crispy baked tofu, asparagus and quinoa salad is packed with protein, fibre and a host of other nutrients, making it a great lunchtime choice.
Recipe: Crispy baked tofu, asparagus and quinoa salad
Ingredients
Serves 2
1 pack of tofu
2 tablespoons extra virgin olive oil
2 tablespoons cornflour
Salt and pepper
1 cup uncooked quinoa
1 bunch of fresh asparagus, washed, trimmed and cut into bite-sized pieces
Handful of cherry tomatoes, washed
Handful of watercress, washed and roughly chopped
2 tablespoons pumpkin seeds, toasted in a dry pan
Fresh parsley leaves, washed and chopped
Tahini dressing:
3 tablespoons tahini
3 tablespoons water
2 tablespoons apple cider vinegar
1 clove garlic, minced
Salt and pepper to taste
Method
Preheat your oven to 200°C (400°F).
Cut the tofu into large chunks and use two plates to coat it first in extra virgin olive oil and then in corn flour. Season and place on a baking tray lined with baking paper, making sure there's space in between chunks. Bake for 30 minutes (turn them when you put the asparagus in, about half way through).
Cook the quinoa according to package instructions. Once cooked, fluff it with a fork and set aside.
While the quinoa and tofu are cooking, place the asparagus and whole cherry tomatoes on a baking tray, drizzle with olive oil, and season with salt and pepper. Toss to coat evenly. Roast for about 10-12 minutes, or until tender but still crisp. Remove from the oven and set aside.
In a small bowl, slowly whisk together the tahini and water until smooth. Add apple cider vinegar, minced garlic, salt and pepper, and adjust the consistency with more water if needed to reach the thickness you want.
In a large mixing bowl, combine the cooked quinoa, roasted asparagus and tomatoes. Add the chopped watercress.
Drizzle the tahini dressing over the salad and garnish with chopped parsley and toasted pumpkin seeds.
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