Vegetable Curry Tofu and Asparagus Lentil Salad
Vegetable Curry Tofu and asparagus lentil salad - Really aromatic and colorful
Healthy, because
Even smarter
Nutritional values
Due to the high protein content, soy products provide particularly good and long-lasting satiety. This effect is additionally supported by the fiber from the lentils and the fat from the coconut milk and vegetable oils.
If you prefer to enjoy the curry vegan instead of vegetarian, replace the eggs in the salad with a handful of coarsely chopped cashews. They also provide a lot of protein.
(Percentage of daily recommendation)
| Calorie | 489 cal. | (23 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 269.7 μg | (450 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 303 μg | (101 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,611 mg | (40 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 239 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 14 ozs hokkaido pumpkin pulp
- 14 ozs waxy potatoes
- 10 ozs small Broccoli
- 7 ozs Tofu
- 1 red chili pepper
- 2 shallots
- 1 Tbsp sesame oil
- ½ oz red Curry paste (1 TBSP.)
- 1 tsp ground Turmeric
- 7 ozs Vegetable broth
- 11 ozs Coconut milk (light)
- 5 ozs red Lentils
- 18 ozs white Asparagus
- salt
- 3 ½ ozs Snow peas
- 2 eggs (hard boiled)
- 1 ½ ozs Arugula (1 bunch)
- 2 Tbsps lemon juice
- 1 Tbsp olive oil
- peppers
- 1 Tbsp Lime juice
- 1 tsp coarsely crushed Fenugreek seed
- ½ oz Chives (0.5 Bunch)
Preparation steps
Cut pumpkin flesh into approx. 3/4-inch cubes. Peel, wash, and also dice potatoes. Clean broccoli, wash and divide into small florets. Cut tofu into bite-sized cubes. Halve chili pepper lengthwise, remove seeds, wash and chop; set aside 1⁄3 of it. Peel and chop shallots.
Heat sesame oil in a wok or large skillet. Sauté shallots and chili for 2 minutes over medium heat. Add curry paste and turmeric and sauté for 3 minutes. Deglaze all with broth; pour in coconut milk. Add diced pumpkin and potato, cover and simmer over low heat for 15 minutes, adding broccoli florets and tofu after 10 minutes and cooking both for the last 5 minutes.
Meanwhile, for the salad, cook lentils in boiling water over low heat for 10 minutes until tender and set aside. Wash asparagus, peel and remove woody ends. Cook asparagus in boiling salted water for 7 minutes. Clean and wash sugar snap peas, add to asparagus and cook for another 3-4 minutes.
Drain and drain asparagus and sugar snap peas. Cut asparagus into 3-inch long pieces, cut snow peas in half lengthwise if desired. Peel eggs and cut into quarters. Wash arugula and spin dry.
Whisk lemon juice, olive oil, 2 tablespoons water, salt and pepper and mix with lentils, asparagus, sugar snap peas and egg quarters.
Season curry with salt, pepper and lime juice, divide among bowls and sprinkle with remaining chili cubes and fenugreek seeds. Wash chives, shake dry and cut into small rolls. Arrange asparagus-lentil salad with lettuce leaves, sprinkle with chives and serve with the vegetable curry.
