Protein-Packed Vegan Recipe

Korma Tofu with Cauliflower and Lentils

4.25
Average: 4.3 (4 votes)
(4 votes)
Korma Tofu with Cauliflower and Lentils

Korma tofu with cauliflower and lentils - Filling protein for vegans and beyond

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
292
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(14 %)
Protein26 g(27 %)
Fat11 g(9 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage7.8 g(26 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E10.8 mg(90 %)
Vitamin K145.7 μg(243 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7 mg(58 %)
Vitamin B₆0.5 mg(36 %)
Folate135.5 μg(45 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C75 mg(79 %)
Potassium773 mg(19 %)
Calcium248 mg(25 %)
Magnesium142 mg(47 %)
Iron6.1 mg(41 %)
Iodine8.6 μg(4 %)
Zinc3 mg(38 %)
Saturated fatty acids5.4 g
Uric acid120.4 mg
Cholesterol0 mg
Complete sugar4 g

Ingredients

for
4
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
How healthy are the main ingredients?
TofuCauliflowerCauliflowerCoconut milkgingergarlic clove

Preparation steps

1.

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.

2.

Meanwhile, cook lentils in twice the amount of boiling water for 35-40 minutes over medium heat.

3.

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.

4.

Pat tofu dry. Heat coconut oil in a grill pan. Fry tofu in it for 3 minutes on each side over medium heat.

5.

Mix cauliflower and spinach with lentils, divide everything on plates and arrange with tofu and cilantro.