5 serves of whole grain Each serve is 16g of whole grain. GLNC recommends 3 serves daily.
1 serve of legumes Each serve is 100g of legumes. GLNC recommends 2-3 serves each week.
Preparation time: 15 minutes
Cooking time: 30 minutes
- 1 tablespoon gluten-free dukkah (see tip)
- 375g firm tofu, drained, cut into 2cm cubes
- 12 baby carrots, trimmed, scrubbed, halved if large
- 2 capsicums (one red, one yellow), seeded, cut into 2cm thick wedges
- 200g green beans, trimmed, cut into 4cm lengths
- 250g broccoli, cut into florets
- 2 tablespoons natural almonds
- 1/2 cup lightly packed coriander leaves
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1/2 teaspoon rice malt syrup (see tip)
- 2 cups steamed brown rice, to serve
- Preheat oven to 180°C. Line a large baking tray with baking paper. Place dukkah on a large plate. Toss tofu in the dukkah to coat. Place the tofu, carrots and capsicum on prepared tray, spray lightly with olive oil. Roast for 25–30 minutes, turning once halfway through cooking time, or until the tofu is golden and vegetables are tender.
- Meanwhile, steam, boil or microwave the beans and broccoli for 2–3 minutes, or until just tender. Drain.
- Place almonds and coriander in a small food processor; process until finely chopped. Add lemon juice, olive oil, rice malt syrup and 1 tablespoon water, and process again until a runny paste-like consistency.
- Combine the tofu and veggies together in a large bowl. Divide the salad between four serving plates and drizzle over with the coriander dressing. Serve the salad with steamed brown rice.
Dukkah is a Middle Eastern nut and spice blend available in the spice section of supermarkets or speciality stores.
Rice malt syrup is a low-FODMAP alternative to honey, found in the health food aisle in supermarkets.
Recipe kindly provided by the Australian Healthy Food Guide – for more recipes please visit their website.