mash it, crunch it, cook it
This week’s recipe is a another twist. It’s called: Poppadom Mash-up. The poppadoms cast off their usual role of ‘side dish’ and become the base ingredient of this meal. The salty poppadoms paired with the freshness of the tomatoes, yogurt and mint really make this a fun meal choice!
We want to share healthy food options and encourage conversation at meal times. We’ll be posting weekly recipes over the next few months to get us all biting into something homemade, while getting to grips with the nutrition behind what we eat. This recipe has been offered as part of our BOX-IT food delivery project. Join in at home with the recipe and video below, or find out more about the BOX-IT project here.
ingredients (serves 2)
100g poppadoms
1 x red onion, small
1 x red chilli
225g tofu, firm
2 x tomatoes, medium
½ cucumber
200g yogurt
mint, handful
4 x tsp chutney
1 x tbsp oil
prep
Chef prep: wash hands thoroughly.
Rinse the veg under running water. Shake off excess water.
Finely chop the tomatoes and the onion. De-seed and finely slice the chilli. Finely chop the cucumber.
Roughly chop the mint leaves.
Place the poppadoms in a plastic bag and crush or break into small pieces.
Combine the tomatoes, onion and chilli in a bowl. Season, set aside.
Combine the cucumber, yogurt and most of the mint and set aside.
cook
Heat the oil in a non-stick pan and stir-fry the tofu until golden.
Put the crushed poppadoms in a large dish.
Pour over the yogurt, cucumber and mint mix (raita).
Spoon over the tomato, onion and chilli mix (salsa).
Top with the tofu. Spoon the chutney on top.
Scatter with the remaining mint and dig in. Enjoy.
helpful resources:
the nutrition behind your meal
poppadoms: rich in vitamin B9 (cell support) and very good source of dietary fibre (keeps us regular, hormone balance)
onion: very good source of B7 (hair, skin, nails, energy production), rich in chromium (blood sugar balance)
chilli: rich in vitamins E (antioxidant, immunity)
tofu: a complete protein, strong source of calcium (muscle contraction, bones, teeth, nerves, heart) and iron (blood, energy)
tomatoes: source of lycopene and other antioxidants
cucumber: rich in vitamins K and B5 (building blood cells, energy release) and trace mineral molybdenum (toxin clear-up), antioxidant and anti-inflammatory benefits
yogurt: very good source of vitamin B12 (heart, brain, nerves and cell health (DNA)), minerals iodine (thyroid), phosphorus (bones, teeth, metabolism), calcium (muscle contraction, bones and teeth, nerves, heart)
mint: a calming herb, traditionally used for stomach upset and indigestion
mango chutney: good source of dietary fibre and vitamin C (immunity, brain)
[functional food – mint contains menthol, a decongestant which can aid clearance of mucous from the airways.]