Tofu, Sunchoke and Kale Sauté

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This recipe combines crispy sunchokes, silky mushrooms, tender kale and quinoa. The addition of tofu make this tasty salad into complete meal.

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Marinade : 20 min Preparation : 15 min Cooking : 35 min
550 calories/serving
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Ingredients

440 g firm regular tofu 2 1/4 cups
3 tbsp wheat-free soy sauce 45 mL
3 tbsp rice vinegar 45 mL
2 tsp sesame seed oil 10 mL
2 tbsp gingerroot, grated 26 g
2 cloves garlic, pressed
1 2/3 cup quinoa 280 g
8 jerusalem artichokes, or small potatoes, peeled and cut into pieces 550 g
2 cups kale, tough stems discarded 150 g
3 tbsp olive oil 45 mL
3 shallots, finely chopped 120 g
10 button (white) mushrooms, quartered 140 g
4 tsp canola oil 20 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

If you cant'find sunchokes, replace them with small potatoes.

Method

  1. Wrap the tofu in a towel, place it on a chopping board, then put a heavy plate on top. Let stand 10 min to remove any excess water. Cut the tofu into 1 cm thick slices, then arrange the slices in a single layer in a large shallow dish or bowl.
  2. Combine the soy sauce, rice vinegar, and sesame oil in a small bowl. Grate the ginger, press the garlic, then add them to the bowl. Mix well, then pour the marinade over the tofu. Let stand at room temperature for about 20 min.
  3. While the tofu is marinating, cook the quinoa. Set aside.
  4. Meanwhile, put the sunchokes (or small potatoes) in another pot, cover with lightly salted water then bring to a boil. Boil until the sunchokes are tender, about 10 min. Drain the sunchokes, then slice them about ½ cm (¼ in) thick. Set aside.
  5. Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then coarsely chop and set aside.
  6. In a large skillet, heat the olive oil over medium-low heat. Add the shallots then cook, with occasional stirring, until they are softened, about 5 min. Remove them from the skillet and set aside.
  7. Add the canola oil to the skillet and heat over medium-high heat. Add the sunchokes and cooked until browned on the bottom, about 3 min. Turn the sunchokes and continue cooking until starting to brown, about 2 min. Push the sunchokes to the side of the skillet, then add the mushrooms. Season with salt and pepper to taste. Sauté the mushrooms over high heat until browned, about 3 min. Add the quinoa, kale and shallots. Cook a few minutes until hot.
  8. Meanwhile, take the tofu slices out of the marinade, drain, then fry 3 min per side in a grooved heavy-bottom pan.
  9. Serve the tofu on top of the quinoa salad.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (530 g)

Amount

% Daily Value

Calories

550

Fat

23 g

35 %

Saturated 2.7 g
+ Trans 0.1 g

14 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

65 g

22 %

Fibre

7 g

27 %

Sugars

11 g

Net Carbs

58 g

Protein

27 g

Vitamin A

120 %

Vitamin C

39 %

Calcium

24 %

Iron

78 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of  :
Calcium, Pantothenic Acid, Vitamin C, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 4 ½
Meat and Alternatives 2
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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