Tofu Can Take the Heat

Tofu takes kindly to almost any seasoning because of its mild flavor. We’ve combined it with long-grain brown rice and mixed soup beans in this low-fat, highly nutritious salad inspired by the flavors of Thai cuisine.

Check the label on the tofu package to be sure it is, indeed, low in fat. Also make certain that you are buying firm tofu; otherwise it won’t hold up when tossed with the other ingredients.

Crisp red onions and cucumbers along with garden ripe tomatoes add crunch and flavor. A Thai-style dressing, using Thai fish sauce (nam pla) and kaffir lime leaves (both available at Thai markets), ties the whole thing together. Served over mint leaves, this is a light, healthful hot-weather salad. To round out the meal, serve big glasses of iced tea and crunchy bread sticks.

BROWN RICE AND TOFU SALAD

SALAD

1 cup dried 15-bean soup mixture

Water

1 cup brown rice

4 cloves garlic, minced

1/2 red onion, cut into thin strips

3 Roma tomatoes, minced

1 cucumber, peeled and cut in half lengthwise, then cut into thin crosswise slices

1 (10 1/2-ounce) carton low-fat firm tofu, drained and cut into cubes

Simmer bean soup mix gently in 4 cups water, covered, until tender, about 1 1/2 hours. Add additional water as needed during cooking. Drain beans and cool.

Bring 2 1/2 cups water to boil. Add rice, cover and return to boil. Reduce heat and simmer until rice is tender and all water is absorbed, 40 to 45 minutes. Set aside to cool.

Toss together cooled beans, garlic, onion, tomatoes, cucumber, tofu and rice, tossing until evenly mixed.

DRESSING

1/4 cup fish sauce

1/4 cup lime juice

2 tablespoons sugar

2 kaffir lime leaves, cut crosswise into very thin strips

1/4 teaspoon red pepper flakes

2 green onions, green parts only, minced

Mint leaves

Combine fish sauce, lime juice, sugar, lime leaves and red pepper flakes. Pour over salad and toss. Stir in minced green onions. Chill until ready to serve. Before serving, garnish with mint leaves.

Makes about 6 servings.

Each serving contains about:

275 calories; 504 mg sodium; 0 cholesterol; 2 grams fat; 53 grams carbohydrates; 13 grams protein; 2.94 grams fiber.

* Place mat and serving plat from Bristol Kitchens, South Pasadena.