Mango Salad with Rice, Peas and Tofu

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(2 votes)
Mango Salad with Rice, Peas and Tofu
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in

Healthy, because

Even smarter

Mango is rich in fiber for long-lasting satiation and vitamin c for a healthy immune system.

If you're not vegetarian, you can replace the tofu with chicken.

Ingredients

for
4
Ingredients
2 Mangoes
22 ounces Tofu
4 scallions
1 red chile pepper
½ handful cilantro
1 Lime (juiced)
4 tablespoons light soy sauce
4 tablespoons Orange juice
4 tablespoons sesame oil
8 ounces Basmati rice
salt
10 ounces Peas (fresh or frozen)
How healthy are the main ingredients?
TofuBasmati ricesoy sauceOrange juicesesame oilMango

Preparation steps

1.

Peel the mango, cut the flesh from the core, chop into cubes and place in a bowl. Cut the tofu into cubes and place in another bowl.

Rinse and trim the spring onions and cut into small rings. Rinse the chile pepper, remove the seeds and finely chop. Rinse the cilantro, shake dry and chop.

Whisk the lime juice, soy sauce, orange juice and oil together. Stir in the onions, chile pepper and coriander leaves.

Mix half the dressing with the mango cubes and the other half with the tofu and leave them to marinate.

2.

Cook the rice for about 20 minutes (or according to package instructions) in salted water. Rinse and drain.

Boil the peas in salted water for about 5 minutes until al dente. Rinse and drain well.

3.

Transfer the tofu mixture into four bowls. Add a layer of rice and peas and finish with a layer of mango.

Serve chilled.