Red Lentil and Tofu Curry with Roasted Cauliflower

1 Reviews
100% would make this recipe again

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Preparation : 25 min Cooking : 35 min
640 calories/serving
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Ingredients

1 3/4 tsp coriander seeds, crushed 2 g
1/3 cup olive oil 90 mL
1/3 cup wine vinegar 90 mL
2 tsp paprika 6 g
4 tsp curry powder 12 g
1 tsp salt 5 g
3/4 tsp cayenne pepper 2 g
7 cups cauliflower, cut into equal-size florets 1.1 kg
1 1/2 onions 300 g
2 tbsp gingerroot, minced 26 g
2 cloves garlic, minced
4 cups water, for the millet 1 L
1 cup hulled millet, whole grain 180 g
1 cup red-orange lentils (dried), rinsed and drained 170 g
3 cups water, for the lentils 750 mL
4 tsp canola oil 20 mL
400 g firm regular tofu, cut into 1 cm cubes 2 cups
1/2 cup fresh cilantro 16 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Preheat the oven to 230°C/450°F.
  2. Crush the coriander seeds either with a mortar and pestle or using a rolling pin. Place the seeds in a bowl. Whisk in the olive oil, vinegar, half of the curry powder, the paprika and a pinch of salt and cayenne.
  3. Prepare the vegetables : Cut the cauliflower into equal-size florets. Peel the onions, cut half of them into quarters lengthwise, then pull apart the quarters to separate the layers. Finely chop the remaining onions, ginger and garlic then set aside to use with the lentils. Add the cauliflower florets and onion quarters to the vinaigrette bowl, then toss to coat well. Spread these vegetables in single layer on a large baking sheet. Roast the vegetables until golden and tender-crisp, stirring occasionally, about 30 min. Set aside.
  4. Meanwhile, cook the millet: Pour the specified amount of water into a saucepan, cover, then bring to a boil. Add the millet and a little salt. Cover and cook over very low heat about 25 min without uncovering. At the end, if the water is not completely absorbed, cover and simmer for a few more minutes. Set aside.
  5. Heat half of the canola oil in a saucepan over medium heat. Add the remaining chopped onion and the 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.
  6. Heat the remaining canola oil in a small skillet until hot but not smoking, then stir in the rest of the curry powder and a pinch of 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.
  7. Sprinkled with fresh cilantro leaves then serve the lentils with the cauliflower and millet.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (690 g)

Amount

% Daily Value

Calories

640

Fat

29 g

44 %

Saturated 3.7 g
+ Trans 0.1 g

19 %

Cholesterol

0 mg

Sodium

550 mg

23 %

Carbohydrate

69 g

23 %

Fibre

17 g

66 %

Sugars

9 g

Net Carbs

52 g

Protein

33 g

Vitamin A

15 %

Vitamin C

192 %

Calcium

23 %

Iron

55 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin B2
Source of  :
Vitamin A
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 2
Meat and Alternatives 3
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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