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Red Lentil and Tofu Curry
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Red Lentil and Tofu Curry
Ingredients
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1 |
onions, finely chopped |
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200 g |
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2 cloves |
garlic, minced |
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2 tbsp |
gingerroot, minced |
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26 g |
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1 cup |
red-orange lentils (dried), rinsed and drained |
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170 g |
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1/4 cup |
canola oil |
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65 mL |
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3 cups |
water |
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750 mL |
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440 g |
firm tofu, cut into 1 cm cubes |
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2 1/4 cups |
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1 1/4 tsp |
curry powder |
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4 g |
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3/4 tsp |
cayenne pepper |
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2 g |
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1 tsp |
salt |
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5 g |
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6 tbsp |
fresh cilantro |
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12 g |
Before you start
It is not necessary to soak the lentils in advance.
Method
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Rinse and drain the lentils, then set aside.
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Finely chop the onion. Mince the garlic and ginger.
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Heat half of the oil in a saucepan over medium heat. Add the onion and garlic, then sweat 2 min, with stirring,
until translucent. Add the ginger and cook, with stirring, 1 min. Add the lentils and water, bring to a boil, then reduce the heat and simmer,
uncovered, until the lentils are cooked and fall apart, about 15 min.
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Rinse the tofu, then cut it into 1 cm cubes. Press the cubes gently between paper towels to remove excess moisture.
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Heat the remaining oil in a small skillet until hot but not smoking, then stir
in the curry powder and cayenne.
Cook 30 seconds with stirring, then add the spiced oil to the lentils. Gently add the tofu cubes and season with salt. Cook 2 min, then remove the pan from the heat, cover and let stand 5 min to allow the flavours to develop.
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Sprinkle with fresh cilantro leaves and serve.
Claims
- Free :
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Added Sugar, Cholesterol
- Low :
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Saturated Fat
- Source of :
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Omega-3, Vitamin B2
- Good source of :
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Calcium, Fibre, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B6
- Excellent source of :
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Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin E, Vitamin K, Zinc
- Diet-related health claims :
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Heart-healthy
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (300g)
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Amount
% DV*
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* DV = Daily Value
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Calories
390
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Fat
19 g
30 %
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Saturated 2 g
+ Trans 0.2 g
11 %
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Cholesterol
0 mg
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Sodium
510 mg
21 %
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Carbohydrate
32 g
11 %
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Fibre
6 g
22 %
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Sugars
3 g
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Protein
26 g
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Vitamin A
4 %
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Vitamin C
10 %
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Calcium
20 %
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Iron
35 %
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More info
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