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Warm Squash & Tofu Salad with Curry Yoghurt

A simple, nutrient-dense, vegan dish that is comforting and light; steamed squash | pumpkin, and tofu over a bed of crunchy bok choy and radishes and serve with this superb curry yoghurt sauce.

 

The curry yoghurt sauce for this salad is delicious and easy to make in a blender; it is also a deep dose of food as medicine rich with vitamins, minerals, plant protein, healthy fats and probiotic-rich goodness balanced in a way that makes all these nutrients more bio-available for absorption.

 

Bio-availability of the food nutrients you eat is essential when following any diet, especially a plant-based | vegan diet. Steaming is one of the quickest, most healthful ways to cook vegetables to retain all their nutrients.  

  • Serves2-3
  • Cooks in 6-10 mins
  • Prep time 15 mins

Ingredients

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Steam

  • 3-4 cups squash | pumpkin - diced
  • 8 oz firm tofu - cubed

Salad

  • 4 cups bokchoy - chopped
  • 2 radishes - thin slice
  • 1 cup cilantro - chopped

Curry Yoghurt Sauce

  • ½ cup yoghurt - plain
  • 2-3 tbsp vinegar - apple cider
  • 1 tb miso paste
  • 2 garlic cloves
  • 2 tb pumpkin seeds
  • 2 tb sesame seeds
  • 2 tb hemp seeds
  • 3 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp dulse
  • ¼ tsp cayenne

Method

 

Warm Squash & Tofu Salad with Curry Yoghurt

 

How to Steam

WASH, cut ½, scoop out seeds, peel, + dice 5cm / 2″ cubes – see Knife Skills photo gallery above. 

SAUCEPAN ADD water 5cm / 2″ and bring to a boil, lid on. 

STEAMER BASKET place cubed pumpkin. Use stainless steel or bamboo steamer, never plastic.

PLACE steamer basket over boiling water, lid on. The water level should be below the steamer basket. 

STEAM 4 mins – ADD tofu—steam another 1-2mins. Check if the squash is fork-tender; if not, steam it another 2 min. Turn off the heat.

REMOVE the steamer basket. If you leave it sit over water or the lid on, it will keep cooking = overcook.

 

Salad

WASH + chop bok choy in small dice size, be sure to use the white base as it is mild and crunchy. 

SLICE radishes and chop cilantro.

 

Curry Yogurt Sauce
ADD all ingredients to the blender and blend until smooth. Taste – if too thick, add either 1 – 2 tbsp water or vinegar.

 

Serve

PLATE bokchoy and top with radishes + half the cilantro. Top with steamed squash + tofu—drizzle with curry yoghurt sauce + a sprinkle of dulse, and the remaining cilantro.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SQUASH use honeynut, butternut, buttercup, kaboucha, red kuri, pumpkin or any winter squash you like.

 

LOW FODMAP recommendations Kabocha/Japanese Pumpkin ⅔ cup per serving. Butternut Squash ⅓  cup per serving.

 

SIZE MATTERS Cooking times will vary depending on the size you cut the squash | pumpkin, smaller is faster!

 

TOFU – steaming the tofu warms it through and softens it nicely. You can pan-sear it if you prefer.

 

SWAP BOK CHOY use spinach, kale, swiss chard, cabbage, salad greens, arugula.

 

YOGHURT be sure to use plain yoghurt – cashew works very well in this recipe.

 

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

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