Lentil Dal with Spinach and Tofu
Lentil dal with spinach and tofu - Warming and satisfying
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.
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 266 μg | (443 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 974 mg | (24 %) | ||
| Calcium | 272 mg | (27 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- 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
- 10 ozs Tofu
- salt
- peppers
- 7 ozs Spinach
- 3 ½ ozs Soy milk
- 2 Tbsps Almond butter
- 2 Tbsps lemon juice
Preparation steps
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.
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.
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.
