Red Lentil and Tofu Curry

112 Reviews
86% would make this recipe again

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Preparation : 10 min Cooking : 20 min
390 calories/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
1/3 cup 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 (300 g)

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

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
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

112 Reviews (103 with rating only) 86% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

Top Reviews

View All Reviews
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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