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Red Lentil and Tofu Curry

93 Reviews
87% would make this recipe again

Preparation : 10 min Cooking : 20 min
390 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Heart-healthy

Ingredients

1 onions, finely chopped 200 g
2 cloves garlic, minced
2 tbsp gingerroot, minced 26 g
1 cup red-orange lentils (dried), rinsed and drained 170 g
1/4 cup canola oil 65 mL
3 cups water 750 mL
440 g firm regular tofu, cut into 1 cm cubes 2 1/4 cups
1 1/4 tsp curry powder 4 g
3/4 tsp cayenne pepper 2 g
1 tsp salt 5 g
6 tbsp fresh cilantro 12 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. Finely chop the onion. Mince the garlic and ginger.
  3. 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.
  4. Rinse the tofu, then cut it into 1 cm cubes. Press the cubes gently between paper towels to remove excess moisture.
  5. 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.
  6. Sprinkle with fresh cilantro leaves and serve.

Nutrition Facts Table

per 1 Serving (300g)

Amount

% Daily Value

Calories

390

Fat

19 g

30 %

Saturated 1.9 g
+ Trans 0.2 g

11 %

Cholesterol

0 mg

Sodium

510 mg

21 %

Carbohydrate

32 g

11 %

Fibre

6 g

22 %

Sugars

3 g

Protein

26 g

Vitamin A

5 %

Vitamin C

10 %

Calcium

19 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol
Low  :
Saturated Fat
Source of  :
Omega-3, Vitamin B2
Good source of  :
Calcium, Fibre, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B6
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin E, Vitamin K, Zinc
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Meat and Alternatives 3
Fats 3 ½

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Members' Reviews

93 Reviews (84 with rating only ) 87% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
slightlywoman
february 24, 2013

Use only half the amount of cayenne pepper if you don't like it spicy. I used just under 3/4 tsp and it was really spicy.. I ended up adding some coconut milk and extra salt to tone it down. Don't leave the cilantro out as that helps cut the spiciness too.

Useful 0
jetmekanik
may 19, 2012 | I would make this recipe again

I have to wonder if Melanie missed the cayenne or something? Ours was NOT bland. Happily, it wasn't runny, either. This was my first time risking tofu, found it was a lot more delicate to handle than I expected. Family response was good; when asked what he thought, husband asked if there was more. Not-quite-12 year old said it was a good way to liven up tofu. A pleasant surprise all around.

Useful 1
MelanieBaur
october 03, 2010

Pretty bland, even though I used extra (hot) curry powder...

Useful 0
Nicola13
august 26, 2010 | I would make this recipe again

This was a very nice recipe. I read the reviews about it lacking a little in flavour, so I doubled the onions. I also didn't have cayenne pepper, so I just substituted the required amount for more curry. With these adjustments, it tasted awesome, and it was fairly quick to make. I made a bigger portion and am freezing a container, because I think it will do well in the freezer. I would recommend giving this a try with some naan bread. Delicious!

Useful 1
skodama
march 17, 2010 | I would make this recipe again

I grated the ginger instead of mincing and the flavour was delicious. Also I used medium firm tofu which I pressed between two plates and a weight on top to squeeze out the water before dicing the tofu. That way the curry does not get more watery.

Useful 2

Top Reviews

View All Reviews
skodama
march 17, 2010 | I would make this recipe again

I grated the ginger instead of mincing and the flavour was delicious. Also I used medium firm tofu which I pressed between two plates and a weight on top to squeeze out the water before dicing the tofu. That way the curry does not get more watery.

Useful 2
Katharsis
february 27, 2009

I found this very watery. If I make something similar again I will make the sauce thicker and with broth instead of water.

Useful 2
jetmekanik
may 19, 2012 | I would make this recipe again

I have to wonder if Melanie missed the cayenne or something? Ours was NOT bland. Happily, it wasn't runny, either. This was my first time risking tofu, found it was a lot more delicate to handle than I expected. Family response was good; when asked what he thought, husband asked if there was more. Not-quite-12 year old said it was a good way to liven up tofu. A pleasant surprise all around.

Useful 1