If you’re looking for a wholesome, plant-based meal that is rich in protein, fiber, and flavor, Red Lentil Tofu Curry is a perfect choice. This dish combines the creaminess of red lentils with the hearty texture of tofu, simmered together in a fragrant curry sauce. It’s filling, nutritious, and easy to prepare, making it an ideal weeknight dinner or meal-prep recipe. With its vibrant spices and comforting texture, this curry will become a staple in your kitchen.
Why Red Lentil Tofu Curry?
- Nutrient-Dense: Both red lentils and tofu are excellent sources of plant-based protein and essential nutrients.
- Easy to Digest: Red lentils cook quickly and are light on the stomach.
- Vegan and Gluten-Free: Perfect for anyone following a plant-based lifestyle.
- Budget-Friendly: Uses affordable pantry staples.
- Meal-Prep Friendly: Keeps well in the fridge and freezer.
Ingredients
Main Ingredients:
- 1 cup red lentils (masoor dal), rinsed
- 200g firm tofu, cubed
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1-inch piece ginger, grated
- 2 medium tomatoes, pureed (or 1 cup canned tomatoes)
- 1 green chili, chopped (optional)
- 2 tablespoons coconut oil (or vegetable oil)
- 1 cup coconut milk
- 2 1/2 cups vegetable broth (or water)
Spices:
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1 teaspoon curry powder (optional, for depth)
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt, to taste
For Garnish:
- Fresh cilantro leaves, chopped
- Lemon wedges
Step-by-Step Cooking Instructions
Step 1: Prepare the Lentils
- Rinse red lentils thoroughly until water runs clear.
- Set aside.
Step 2: Cook the Base
- Heat coconut oil in a large pan or pot.
- Add cumin seeds and let them sizzle for 30 seconds.
- Add chopped onion and sauté until golden.
- Stir in garlic, ginger, and green chili, cooking until fragrant.
Step 3: Add Tomatoes and Spices
- Add pureed tomatoes.
- Stir in turmeric, coriander, chili powder, and curry powder.
- Cook until oil separates and mixture thickens.
Step 4: Add Lentils and Simmer
- Add rinsed lentils and vegetable broth.
- Stir well and bring to a boil.
- Reduce heat, cover, and let simmer for 20 minutes until lentils are soft.
Step 5: Add Tofu and Coconut Milk
- Gently fold in cubed tofu.
- Add coconut milk and stir carefully.
- Simmer for 5–7 minutes to let flavors meld.
Step 6: Finish and Serve
- Sprinkle garam masala.
- Garnish with fresh cilantro.
- Serve hot with rice, naan, or quinoa.
Variations
1. Spicy Kick
- Add extra chili powder or fresh red chilies.
2. Vegetable-Loaded Curry
- Add spinach, kale, or peas for extra nutrients.
3. Creamier Version
- Add more coconut milk or a spoonful of cashew cream.
4. Smoky Flavor
- Add smoked paprika or char tofu before adding it to curry.
Serving Suggestions
- Serve with basmati rice or brown rice.
- Pair with warm naan or chapati.
- Add a side of cucumber raita or fresh salad for balance.
Nutrition (Per Serving)
- Calories: ~360 kcal
- Protein: 18g
- Fat: 14g
- Carbs: 42g
- Fiber: 11g
- Sodium: 520mg
(Values may vary depending on portion size and exact ingredients.)
Storage and Meal Prep
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze in portions for up to 3 months.
- Reheating: Warm gently on the stove, adding a splash of water or broth if needed.
Expert Tips
- Use firm tofu and press out excess water before cubing.
- Always rinse lentils well to remove excess starch.
- Simmer gently after adding tofu to prevent breaking.
- Adjust spice levels based on preference.
- Add lemon juice at the end for brightness.
FAQs
Q1: Can I use green or brown lentils instead?
Yes, but cooking time will be longer and texture firmer compared to red lentils.
Q2: Can I make this curry oil-free?
Yes, sauté onions and spices in a splash of broth instead of oil.
Q3: How can I make it creamier without coconut milk?
Use cashew cream or oat milk for a similar texture.
Q4: Can I bake tofu before adding it?
Yes, baking or pan-frying tofu adds a chewy texture and enhances flavor.
Q5: Is this curry kid-friendly?
Yes! Just reduce chili and spice levels for a milder taste.
