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Preparation : 10 min Cooking : 20 min
390 calories/serving
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- Recipe
- Nutrition Info
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- Reviews( 111 )
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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 | |
1/3 cup | fresh cilantro | 12 g |
Before you start
It is not necessary to soak the lentils in advance.
Method
- Rinse and drain the lentils, then set aside.
- Finely chop the onion. Mince the garlic and ginger.
- 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.
- Rinse the tofu, then cut it into 1 cm cubes. Press the cubes gently between paper towels to remove excess moisture.
- Heat the remaining oil in a small skillet until hot but not smoking, then stirin 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.
- Sprinkle with fresh cilantro leaves and serve.
Nutrition Facts Table
per 1 serving (300 g)
Amount % Daily Value |
Calories 390 |
Fat 19 g 30 % |
Saturated 1.9 g 11 % |
Cholesterol 0 mg |
Sodium 510 mg 21 % |
Carbohydrate 32 g 11 % |
Fibre 6 g 22 % |
Sugars 3 g |
Net Carbs 26 g |
Protein 26 g |
Vitamin A 5 % |
Vitamin C 10 % |
Calcium 19 % |
Iron 37 % |
More info
Claims
This recipe is :
- Diet-related health claims :
- Heart-healthy
- Excellent source of :
- Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin E, Vitamin K, Zinc
- Good source of :
- Calcium, Fibre, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B6
- Source of :
- Omega-3, Vitamin B2
- Low :
- Saturated Fat
- Free :
- Added Sugar, Cholesterol
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Vegetables | 1 |
Meat and Alternatives | 3 |
Fats | 3 ½ |
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This recipe is in the following categories
Beans/Legumes | Soy | Main courses/Entrées | Diabetes-friendly | High Fibre | High Calcium | Low Cholesterol | Halal | Kosher | Vegan | Source of Omega-3 | Low Saturated Fat | Vegetarian | Heart-healthy | High Iron
Top Reviews
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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 3
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
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
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