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Title : Noodle and Smoked Tofu Salad with Mirin Dressing - HEALTHY FOOD PLAN IDEA
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Noodle and Smoked Tofu Salad with Mirin Dressing - HEALTHY FOOD PLAN IDEA

 Noodle and Smoked Tofu Salad with Mirin Dressing

This distinctly Asian recipe is both delicious and beautiful to behold, with the carrot and courgette (zucchini) spirals. The buckwheat (soba) noodles add a hearty feel to the dish.

serves 2

For the salad

125g (4oz) buckwheat noodles

50g (2oz) carrot

30g (1 1/4oz) courgette (zucchini)

20g (3/4oz) daikon, thinly sliced

20g (3/4oz) mangetout (snow peas), thinly sliced

20g (3/4oz) mizuna leaves

20g (3/4oz/1/4 cup) beansprouts

50g (2oz) pomegranate seeds, plus extra to garnish

4 tsp sesame oil

125g (4oz) smoked tofu, cut into 6 chunky squares

2 tsp tamari

Coriander (cilantro) leaves

Sushi ginger

50g (2oz/1/3 cup) dry roasted cashews, to garnish

For the dressing

25g (1oz) white miso paste

25ml (1fl oz/2 tbsp) mirin

2 tsp sesame oil

2 tsp umeboshi plum purée

125g (4oz) sushi ginger

1/2 tbsp rice wine vinegar

1 tbsp lime juice

75ml (3fl oz/scant 1/3 cup) olive oil

2 tsp water

To make the dressing, whizz all the ingredients in a blender until thick and smooth.

Use a spiraliser to make carrot and courgette (zucchini) spirals. Cook the noodles according to the packet instructions, then rinse in cold water and drain well. Place in a bowl with the carrot and courgette (zucchini) spirals and mix well. Mix in the remaining vegetables, pomegranate seeds and 2 teaspoons of the sesame oil.

Just before serving, heat the remaining sesame oil in a frying pan. Add the tofu and cook for 2 minutes, until brown on all sides. Add the tamari, toss to coat and glaze the tofu, and cook for 2 minutes. Thread onto 2 wooden skewers, layering the tofu cubes with whole coriander (cilantro) leaves and sushi ginger.

To serve, add the dressing to the noodles and toss gently to coat. Arrange a heap of salad on each plate and scatter with roasted cashews and pomegranate seeds, then sit a tofu skewer at one side.

NUTRITIONAL NUGGET

In spite of its name, buckwheat is not related to wheat and, like quinoa, is classed as a pseudocereal. Buckwheat is particularly high in rutin, which strengthens and protects the delicate lining of our capillaries and arteries – this is a heart-healthy meal.

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