- Easy
- 25 min
- 2 serv.
- 2 synergies
- Now at its best: Red Bell Pepper
A vibrant Thai salad with grilled tofu, ripe mango, crunchy vegetables and a creamy peanut dressing with lime and sesame oil.
The kitchen smells of toasted sesame as you fry the tofu cubes golden brown. Meanwhile, you cut open a ripe mango — the juice drips over your fingers. Red bell pepper, cucumber and carrot are sliced into strips forming a rainbow of crunchy textures. The peanut dressing takes a minute: peanut butter, lime juice, soy sauce and a splash of warm water, whisked into a silky sauce. Everything together in a large bowl, warm tofu on cool vegetables, dressing drizzled over, cashews and fresh cilantro scattered on top — and you have a salad that looks like a Thai street food feast.
- 15
- min prep
- 10
- min cook
- 25
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Mango 
Lime Vitamin C protects beta-carotene from oxidation
Technical: Mango is rich in beta-carotene (640μg/100g) and other carotenoids that are sensitive to oxidation. Vitamin C from citrus fruits (lime: 29mg, lemon: 53mg per 100g) acts as an antioxidant and protects these carotenoids. Additionally, the acidic environment increases stability.
What does this mean for you? Sprinkle fresh mango with lime or lemon juice. This preserves not only the color but also the nutritional value. Perfect in smoothies, salsas or fruit salads.
Immune SystemSkin & Hair
Peanut Butter 
Carrot Fat from nut butter increases carotenoid absorption by 3-6x
Technical: Carotenoids (beta-carotene, lutein, lycopene) in vegetables are fat-soluble and poorly absorbed without fat (5-10%). Nut butters contain 50-60g fat per 100g. Just 3-5g fat (1 tablespoon nut butter) increases carotenoid absorption to 30-60% — a 3-6x improvement. This applies to carrot, bell pepper, spinach and other colorful vegetables.
What does this mean for you? Dip veggie sticks in peanut butter or almond butter. The fat from the nut butter ensures your body absorbs 3-6x more vitamins from the vegetables.
Immune SystemSkin & HairGeneral Wellness
Ingredients (12)
+9 more ingredients
Instructions
- 1 Pat the tofu cubes dry thoroughly with paper towels. Heat a splash of oil in a frying pan over high heat and grill the tofu 3-4 minutes per side until golden brown and crispy.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 2 days in fridge
Tags & Diet
Allergens: Peanuts, Nuts, Soy