Soul Food

Lentil Dal with Spinach and Tofu

5
Average: 5 (13 votes)
(13 votes)
Lentil Dal with Spinach and Tofu

Lentil dal with spinach and tofu - Warming and satisfying

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
416
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu convinces with a good portion of iron. The trace element is needed for the cell structure and is significantly involved in the transport of oxygen from the lungs through the blood to the rest of the body. Vitamin C from lemon juice ensures that the iron is absorbed particularly well.

For even more exotic flavor, you can replace the almond paste with peanut butter. As a side dish, we recommend aromatic whole-grain basmati rice with the lentil dal with spinach and tofu.

1 serving contains
(Percentage of daily recommendation)
Calorie416 kcal(20 %)
Protein28 g(29 %)
Fat21 g(18 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage11.2 g(37 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E10.1 mg(84 %)
Vitamin K266 μg(443 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.5 mg(36 %)
Folate187 μg(62 %)
Pantothenic acid1 mg(17 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C32 mg(34 %)
Potassium974 mg(24 %)
Calcium272 mg(27 %)
Magnesium190 mg(63 %)
Iron9 mg(60 %)
Iodine12 μg(6 %)
Zinc3.5 mg(44 %)
Saturated fatty acids11.5 g
Uric acid103 mg
Cholesterol0 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
1 oz ginger roots
3 Tbsps Coconut oil
2 tsps ground Turmeric
1 tsp ground Cumin
1 tsp ground cilantro
28 ozs Vegetable broth
7 ozs yellow Lentils
11 ozs Tofu
salt
peppers
4 ozs Spinach
3 ½ ozs Soy milk
2 Tbsps Almond butter
2 Tbsps lemon juice
How healthy are the main ingredients?
TofuLentilSoy milkSpinachoniongarlic clove

Preparation steps

1.

Peel the onion, garlic and ginger and chop everything finely. Heat 2 tablespoons of coconut oil in a saucepan. Add onion, garlic and ginger and sauté over medium heat for 1 minute. Add turmeric, cumin and coriander and cook for 2 minutes. Pour in broth and bring to a boil. Add lentils and simmer, covered, over medium heat until done, about 15 minutes, adding more broth as needed.

2.

Meanwhile, cut tofu into cubes. Heat remaining oil in a frying pan. Fry tofu cubes in it over medium heat for 5 minutes. Season with salt and pepper.

3.

Sort spinach, wash, shake dry and chop coarsely, finely puree half of it with soy drink. Mix puree with almond paste into the dal and season with lemon juice, salt and pepper, mix in remaining spinach and divide into bowls. Sprinkle fried tofu cubes on top.