Lentils and tofu simmered with tomato, onion and spinach into a quick curry, over brown rice. Vegan, fifteen minutes.
Lentils are measured cooked; 200 g cooked is about 80 g dry, or a drained tin. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 180 g lentils (cooked, or canned and drained)
- 120 g firm tofu
- 60 g spinach
- 150 g tomatoes, chopped or crushed (canned)
- 40 g onions
- 120 g brown rice (cooked weight)
Method
- Dice the onion and cube the tofu. Chop the tomatoes.
- Cook the onion in a little oil over medium heat for four minutes. Add a tablespoon of curry powder and stir for thirty seconds.
- Add the tomatoes, the lentils and the tofu and simmer for five minutes.
- Stir in the spinach until it wilts, season, and serve over the rice.
What this plate gives you
Lentils and tofu together carry 45 g of protein, four fifths of the 56 g a day the RDA gives a 70 kg adult, and 24 g of fibre, 85 percent of a 2,000-calorie day’s 28 g, in a vegan bowl with 13 g of fat. At 607 calories it is 30 percent of that day. The curry spice is not in the library and costs nothing in the numbers: a tablespoon of curry powder or a spoon each of cumin, coriander and turmeric.
Swaps
- Chickpeas for the lentils: about the same numbers.
- A spoon of coconut milk: about 40 more calories and a rounder sauce.
- Half the rice: 90 calories fewer.
Keeping it
The curry keeps four days in the fridge and freezes for three months.
