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IMG_5591.HEIC

TOFU DHANSAK

BREAKDOWN:


Serves 3
418 calories
57g carbohydrates
19g protein
13g fats


INGREDIENTS:

280g of tofu

2 tbsp. of olive oil

1 white onion, diced

2 cloves of garlic, minced

2 tbsp. of mild curry powder

1 tsp. of turmeric

1 tsp. of garam masala

1 tsp. of cumin

2 tsp. of ground coriander

1/2 tsp. of hot chili powder

1/2 tsp. of salt

2 tbsp. of tomato puree

1 tbsp. of agave syrup

100g of red lentils

400g / 1 can of tinned tomatoes

400ml of vegetable stock 

435g / 1 can of fresh pineapple chunks in juice

METHOD:


1. Remove the tofu from its packaging, drain it and cube it before placing it out onto a clean linen cloth for 15 minutes.

2. In a hot pan on medium heat with the oil, add the diced onion and garlic and cover with a lid to sweat for 5-8 minutes until softened.

3. Add in the tofu, curry powder, turmeric, garam masala, cumin, coriander, chili powder and salt before covering with a lid to cook for a further 5-8 minutes and to allow the spices to envelop.

4. Stir in the tomato puree and agave syrup before adding in the red lentils, tinned tomatoes, vegetable stock and 120ml of the juice from the tinned pineapple.

5. Stir the contents together before bringing to a boil and reducing the heat and covering with a lid to simmer for 25-30 minutes, making sure that the lentils have softened. 

6. Add the rest of the tinned pineapple juice and pieces and simmer for an additional 5 minutes. 

7. Serve your dish with basmati rice and an optional sprinkle of fresh coriander. 

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