Red Lentil and Tofu Curry

Red Lentil and Tofu Curry

4 servings
Preparation 10 min
Cooking 20 min

390 calories per serving 


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

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

19 g

30 %

Saturated 2 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

4 %

Vitamin C

10 %

Calcium

20 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Soy | Main courses/Entrées | Diabetes-friendly | Halal | Heart-healthy | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Vegan | Vegetarian

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