ROJAK

ROJAK

Rojak, the Malay word for mixture, is a sweet and savoury dish containing fruit and vegetables that can accompany spiced roast pork or eaten alone as a snack.  This recipe is a delicious blend of fresh fruit, vegetables and tofu.  The Tamarind sauce adds an extra taste sensation.

Serves:  10

Dietary: Suitable for vegan, vegetarian, lactose-free, egg-free

Contains: peanuts, sesame, soya (tofu) and sulphites (tofu).

May Contain: gluten (Tamarind paste), tree nuts (Tamarind paste), milk (Tamarind paste)

Preparation time: 20 minutes

Cooking time: 5 minutes

 

INGREDIENTS
1 mango
1 papaya
1 pineapple
½ cucumber
½ Galia melon
1 block (250 g) Tofu 
1/5 cup (30 g) roasted unsalted peanuts, roughly chopped.
1 Tbsp white sesame seeds lightly toasted.

For the dressing:
2 Tbsp tamarind paste
2 limes (juice)
2 Tbsp granulated sweetener
2 red chillies (deseeded and finely diced)

 

METHOD

  1. Dice all the fruit and cucumber (small enough to fit in the mouth) and place in a bowl.
  2. Dice tofu to a similar size. Heat a non-stick frying pan and brown the sides of the tofu. Allow to cool before adding to the mixture.
  3. Mix all the dressing ingredients together in a smaller bowl.
  4. Pour into the mixture and toss to evenly coat.
  5. Place into small serving dishes and scatter with peanuts and sesame seeds.

 

This recipe has been donated by Angela Thorpe, a Student Dietitian at the University of Winchester

 

NUTRITION INFORMATION

Per serving: 330 g
Total calories: 145 kcal
Fat: 3.7 g
 of which saturates: 0.7 g
Carbohydrate: 21.0 g
 of which sugars: 19.0 g
Fibre: 3.2 g
Protein: 4.4 g
Salt: 0.38 g

 

NUTRITION FACTS

  • Rojak is low in fat and saturated fat, with a good source of protein and fibre per portion.
  • No additional sugar was added. The pineapple, mango, papaya, melon and cucumber are all naturally sweet.
  • Low-calorie sweetener was used to give the sauce a sweeter taste. This can be adapted to taste.

 

VARIATIONS

  • For peanut allergy or sesame allergy sufferers, these ingredients can be omitted.
  • Sunflower seeds are a good variation of sesame seeds.
  • For a gluten-free diet, left out the Tamarind paste or choose a brand that is labelled gluten-free.

 

Tested by Luke Maher, Student Nutritionist, Atlantic Technological University

Checked by Sarah Foster, R.D., and Kathy Lewis, R.Nutr.,

 

© 2023 The Caroline Walker Trust