Red Lentil Dal with Smoked Tofu
One pot, two servings, 35 g of protein. Red lentils need no soaking and go soft in 20 minutes — the smoked tofu adds bite and a smoky note.
Nutrition per serving
Ingredients
- Rote Linsen (trocken)120 g
- Räuchertofu (gewürfelt)200 g
- Kokosmilch light150 ml
- Tomaten, stückig200 g
- Zwiebel70 g
- Babyspinat (am Ende untergehoben)80 g
- Olivenöl10 g
- Kurkuma, Kreuzkümmel, Ingwer, Salznach Geschmack
How to make it
- Dice the onion and sweat it in the oil, add the spices and toast for a minute — dry toasting gets far more out of turmeric and cumin.
- Dice the smoked tofu, add it and fry three minutes until the edges take colour.
- Lentils, tomatoes, coconut milk and 200 ml water in, bring to a boil.
- Turn the heat down, simmer gently for 20 minutes, stirring now and then. The lentils break down and thicken the dal on their own.
- Off the heat, fold in the spinach and let the residual warmth wilt it. Season to taste.
My tip: It tastes better on day two than on day one — the spices settle in. It keeps three days in the fridge. Cook a double batch and you have four evenings covered without spending a minute longer at the stove.
Iron & zinc. Lentils and tofu both carry iron and zinc. In pulses both sit behind phytate, which slows absorption — soaking, cooking and the acidity of the tomatoes all push in the same direction against it. More in the Supplement Compass →
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