Low Fodmap Crusted Tofu with Beet, Spinach and Orange Salad

A vibrant salad featuring crunchy sesame crusted tofu topped with an orange yoghurt dressing. This recipe balances flavours but also fructans (found in tofu, cornflour, panko breadcrumbs, sesame seeds, orange zest, beetroot and baby spinach) and fructose (found in oranges and orange juice). The tofu crust is crispy and delicious and the zesty dressing brings everything together.

INGREDIENTS (serves 4)

• 300g firm tofu (low fodmap serving size is 170g per person. The tofu I bought was 300g which made 12 pieces, but you could use a 450g pack and remain under the low fodmap limit. Once cooked, my tofu bits weighed 35g each so well under the low fodmap content limit for tofu, sesame and breadcrumbs combined).

• 6 tbsp soy sauce (or tamari sauce if you prefer)

• 4 tbsp rice wine vinegar

• 2 tbsp rice bran oil or sesame oil (depending on your preference)

• 8 tbsp cornflour (5 tbsp is the recommended low fodmap serving size)

• 1 egg, whisked

• 3 tbsp panko breadcrumbs – 10g in total (1/3 cup or 25g is the recommended low fodmap serving size)

• 2 tbsp sesame seeds, black

• 2 tbsp sesame seeds, white (3 tbsp per person is the recommended low fodmap serving size)

• ½ tsp salt flakes

• cracked pepper

• 4 tbsp oil for frying tofu (this could be rice bran, sesame or olive)

DRESSING

75g lactose-free yoghurt (around ½ cup)

Zest 1/2 orange (when I grated this, I got 2g of zest. The recommended low fodmap serving size is 5g)

2 tbsp freshly squeezed orange juice 14ml (1/3 glass or 72g is low fodmap)

Season with salt and pepper

SALAD

2 x medium oranges, peeled and segmented

200g baby spinach leaves (which is a LOT. I used a whole packet!)

3 x small baby beetroots (75g each), quartered (1 small beetroot is the recommend low fodmap serving size. I bought a bunch of small beetroots from my local fresh grocer and three of them weighed between 73-75g - just perfect!)

METHOD:

1.      Pre-heat oven to 190C. Wrap 3 x beetroots tightly in alfoil and cook for 45 mins. Allow to cool before peeling (make sure you wear gloves or you’ll have pink fingers for the rest of the week!). Chop in quarters and set aside.

2.      Prepare marinade by whisking together soy/tamari, vinegar and oil in a shallow dish.

3.      Slice tofu into 1 cm thick lengths and then cut in half. Add tofu to marinade and rest in the fridge for an hour. Turn halfway through to ensure both sides have an opportunity to soak up the flavour.

4.      Meanwhile, prepare salad dressing by combining yoghurt, orange juice and zest in a bowl. Season to taste and refrigerate. If you make this well in advance of serving the salad, you may need to loosen the dressing using a little drizzle of olive oil.

5.      Prepare to coat your marinaded tofu in 3 bowls – one with cornflour and seasoning, one with whisked egg and the final one with combined sesame seeds and breadcrumbs. For those that are extra inquisitive, the combined breadcrumbs and sesame seeds weighed 40g. This was enough to coat 300g of tofu. Should you use a 450g pack, you may need to add in an extra egg and an additional tablespoon of breadcrumbs.

6.      Working one piece at a time, remove tofu from the marinade and shake off excess. Press into cornflour, dip into egg and then press into the panko and sesame mixture. Cover all sides and place on a plate lined with baking paper and repeat until all pieces are coated.

7.      Heat oil in a large frying pan over medium heat. Working in batches, cook tofu in the pan for 3 minutes per side or until crisp and golden brown. Remove from the oil and drain on a paper-towel lined plate (- and try not to eat them all before they hit the salad bowl).

8.      To serve, place spinach on a serving platter, top with beetroot, orange and tofu and drizzle with dressing.