Korma Tofu with Cauliflower and Lentils
Korma tofu with cauliflower and lentils - Filling protein for vegans and beyond
Healthy, because
Even smarter
Nutritional values
Tofu consists of soybeans. It is very rich in protein and provides a lot of bone-strengthening calcium and blood-building iron. Lentils also score with a lot of protein as well as satiating fiber.
Due to the rather special taste, cilantro is not popular with everyone. Fortunately, the dish also tastes really good with parsley!
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 145.7 μg | (243 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 135.5 μg | (45 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 8.6 μg | (4 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 120.4 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 14 ozs Tofu
- ¼ oz ginger (1 piece)
- 1 garlic clove
- 1 tsp Curry powder
- ½ tsp ground Cumin
- salt
- peppers
- 1 ½ ozs Coconut milk (4 TBSP.)
- 4 ozs mountain lentils
- 14 ozs Cauliflower (0.5 small cauliflower)
- 1 Tbsp Lime juice
- 1 oz Baby spinach
- 5 ozs cilantro (0.5 Bunch)
- 1 Tbsp Coconut oil
Preparation steps
Cut tofu into slices. Peel and chop ginger and garlic. Mix curry powder, cumin, salt, pepper, coconut milk and ginger. Brush tofu with it and let marinate covered for 1 hour.
Meanwhile, cook lentils in twice the amount of boiling water for 35-40 minutes over medium heat.
Meanwhile, clean cauliflower, wash, divide into florets and cook in a pot with a little boiling water, covered, for 5 minutes over medium heat. Remove, chop and season with salt, pepper and lime juice. Wash spinach and shake dry. Wash cilantro, shake dry and pluck off leaves.
Pat tofu dry. Heat coconut oil in a grill pan. Fry tofu in it for 3 minutes on each side over medium heat.
Mix cauliflower and spinach with lentils, divide everything on plates and arrange with tofu and cilantro.
