Lentil and Tofu Coconut Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 696 cal. | (33 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.8 g | (69 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.7 mg | (114 %) | ||
| Vitamin K | 113.5 μg | (189 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 22.3 μg | (50 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,407 mg | (35 %) | ||
| Calcium | 394 mg | (39 %) | ||
| Magnesium | 248 mg | (83 %) | ||
| Iron | 10 mg | (67 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 23.2 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 150 grams small brown Lentils
- 125 grams Shredded coconut
- 4 medium-sized carrots
- 400 grams green Beans
- 1 sm can chickpeas (400 grams)
- 2 shallots
- 2 red chili peppers
- 400 grams smoked Tofu
- 4 Tbsps Peanut oil
- salt
- freshly ground peppers
- 1 Tbsp Curry powder
- also
- 2 Tbsps black Sesame seeds
Preparation steps
Rinse the lentils in a sieve under cold running water. Place the lentils in a pot with cold water to cover by a couple of inches, bring to a boil, cover and cook over medium heat until al dente 30-45 minutes (depending on variety).
Meanwhile, place the coconut in a bowl and pour 700 ml (approximately 3 cups) of boiling water over and let stand 20 minutes.
Peel the carrot and cut into sticks. Rinse and trim the green beans. Blanch the carrots and beans in a pot of boiling salted water for 5 minutes, drain and rinse under cold water. Drain the chickpeas.
Peel the shallots, halve lengthwise and cut into thin wedges. Rinse the chilies, slit lengthwise, remove the seeds and white ribs and dice finely. Cut the tofu into strips.
Drain the coconut through a sieve into a bowl, pressing on the coconut to extract all the liquid. Discard the coconut. Drain the lentils.
In a wok or large frying pan heat the oil and saute the shallots and tofu over high heat until golden brown. Add the lentils, chickpeas, beans, carrots, chilies and curry powder, stirring to combine. Pour in the coconut soaking liquid, season with salt and pepper and simmer until piping hot, about 5 minutes. Serve sprinkled with black sesame seeds.
