Curried Tofu and Spinach Salad (Low FODMAP)
20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3
Esalen is an amazing place located on the Northern California Coast near Big Sur. Famous for their incredible retreats and workshops, they are also well known for their amazing food. This recipe for curried tofu was featured in their 2006 Esalen Cookbook by Charlie Cascio, and it’s so delicious, I had to share (with a few small modifications of my own of course). Firm tofu is crumbled, seasoned, and combined with crispy vegetables, crunchy seeds, and a delightful dressing. I added a bed of spinach dressed in a complementary dressing and the combination was fantastic. It’s quick to make and your gut will thank you for a meal as nourishing and flavorful as this.
Ingredients: Curried Tofu
1 pound extra-firm tofu, drained
1/2 cup sunflower seeds (roasted)
2 tablespoons freshly-squeezed lemon juice
1 teaspoon gluten-free, low-sodium soy sauce
2 tablespoons yellow curry powder
1 tablespoon cumin
1 1/2 teaspoons Kosher salt
2 teaspoons nutritional yeast
2 green onions (green part only) thinly sliced
1/2 cup grated carrots
1/2 cup finely diced celery
1/2 cup finely diced red bell pepper
1/2 cup finely chopped Kalamata olives (plus a few whole ones if you like)
1/2 cup minced flat-leaf parsley
1/4 teaspoon black pepper
Ingredients: Spinach Salad
2 cups baby spinach, washed and long stems removed
2 tablespoons white balsamic vinegar
2 tablespoons extra-virgin olive oil (plus extra for drizzling)
2 teaspoons gluten-free soy sauce
1/2 teaspoon curry powder
1/4 teaspoon black pepper
Directions
(1) Prepare the tofu: Remove the tofu from the package and set it on a plate with folded paper towels under it. Put another (heavy) plate on top and set the whole thing in the refrigerator. This will gradually press the extra water out of the tofu. Leave it there for a few minutes or a few hours, or overnight, depending on how much time you have.
(2) Roast the sunflower seeds: Meanwhile, put the sunflower seeds on a small rimmed baking sheet in a 375-degree F oven for 2-3 minutes until toasted and golden brown. Set aside.
(3) Crumble the tofu: You can cut the tofu into small cubes, or turn it into crumbles by breaking it up with your fingers, then using two knives or a pastry cutter to break it up into evenly-sized crumbles. Set aside.
(4) Make the dressing: In a small bowl, combine the lemon juice, soy sauce, curry powder, cumin, salt, and nutritional yeast.
(5) Assemble the salad: Add this to the crumbled tofu and toss well to combine. Add green onions, carrots, celery, peppers, olives, roasted sunflower seeds, and parsley. Toss together until well blended.
Make-ahead note: At this point, you may put the tofu in a covered container and keep it in the refrigerator for a few hours or overnight, until you’re ready to serve.
(5) Make the spinach salad: Combine dressing ingredients in a small jar and shake to blend. Toss the dressing with the spinach.
(6) Plate and serve: Serve on a bed of spinach salad. Sprinkle with toasted sunflower seeds and a bit of salt and pepper. If you like, drizzle with a bit more olive oil before serving.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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