Rose harissa tofu, sumac yoghurt, pomegranate-mint salsa

Hero ingredient: Tofu

Serves 4

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 388 g

Sodium

210 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

90 mg
24% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

285 mg
35.6% (high in)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

600 mg
30% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Tofu

Nutrient Analysis
Ingredients
Method

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About Monché Muller

Ingredients

Tofu

  • 3 dried guajillo chillies (mild to medium hot dried chillies)
  • ½ tsp fenugreek
  • 1 tsp coriander seeds
  • 1 tsp cumin seeds
  • ½ tsp caraway seeds
  • ¼ tsp dill, dried
  • 1 tsp smoked paprika
  • 1 lemon, zested and juiced
  • 5 cloves of garlic, crushed
  • ½ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 tbsp rose petals, dried
  • 500 g firm tofu, cut into thick slices

Sumac Yoghurt

  • 1 cup Greek yoghurt
  • 1 tbsp garlic, minced
  • 2 tbsp tahini paste
  • 1 lemon, zested and juiced
  • 1 tbsp sumac
  • 1 tbsp pomegranate molasses
  • Salt, to taste

Pomegranate Salsa

  • 1 cup pomegranate rubies
  • ½ cup cucumber, diced
  • ¼ cup mint leaves, torn
  • ½ cup red onion, finely chopped
  • 1 lemon, juiced and zested

Method

Tofu

  1. To make the harissa marinade, cover the dried chilli pods in boiling water until soft, for about 30 minutes.
  2. While the chillies are soaking, toast whole spices until fragrant and place in a food processor together with dill, paprika, lemon zest and juice, garlic, olive oil, vinegar and dried rose petals.
  3. Drain off the water and add softened chillies to the remaining ingredients and blend into a paste.
  4. Coat the tofu in harissa paste. Place in a non-corrosive (plastic or glass) bowl, cover and leave to marinade for at least 2 hours. (Overnight if possible)
  5. To cook the tofu, chargrill on a smoking hot griddle pan until well caramelised and charred.

Sumac Yoghurt

  1. To make the yoghurt, mix everything together and add a dash of hot water if too thick.

Pomegranate Salsa

  1. Mix everything together and serve with grilled tofu and sumac yoghurt.

 

Disclaimer: The red/white wine vinegars used in the recipes do not contain alcohol. We do not encourage the use of alcohol, be it during cooking or for consumption.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low