This Low Fat Tofu and Spinach Dal is so tasty and genuinely only takes 10 mins. It is also low fat so ideal for anyone wanting to lose weight. The first time we made this recipe we shot a video after brekkie and ended up devouring the full lot! This recipe is ideal for anyone going through menopause as its low in fat, high in phytoestrogen coming from the beans and lentils. 

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Tofu and Spinach Dal


This is so tasty and genuinely only takes 10 mins. It is also low fat so ideal for anyone wanting to lose weight. The first time we made this recipe we shot a video after brekkie and ended up devouring the full lot! This recipe is ideal for anyone going through menopause as its low in fat, high in phytoestrogen coming from the beans and lentils. 

Takes 16 minutes

Serves 4

Ingredients
 

  • 200 g tofu
  • 3 tbps tamari
  • 1.5 tbsp maple syrup
  • 1 clove garlic
  • thumbsized piece of ginger
  • 1 bunch scallions
  • 400 g cooked chickpeas
  • 400 g cooked lentils
  • 100 g spinach
  • 400 g chopped tomatoes
  • 200 ml water
  • 250 g natural soy yoghurt
  • 1/2 juice lime
  • 10-15 cherry tomatoes
  • 2 tbsp curry powder
  • 1 tsp ground tumeric
  • 2 tsp ground cumin
  • 1 tsp salt
  • 1 tbsp tamari
  • 1/2 tsp black pepper

Instructions
 

  • Peel and finely chop the garlic and ginger. Finely chop the scallions/ green onions removing any limp outer leaves. Drain the tinned chickpeas and lentils and rinse thoroughly, keeping them separate. Chop the cherry tomatoes in half. Remove the tofu from the pack, drain any water, cut the tofu into 1.5cm squared cubes. In a mug mix the 3 tbsp of tamari with the 1.5 tbsp of maple syrup until well combined.
  • Heat a non-stick pan on high heat, once hot add the tofu and cook for 3-4 mins stirring regularly until it starts to sear or golden on each side, add in the tamari and the maple syrup mixture and quickly mix so that each piece of tofu is really well coated with the sauce. Add in the drained beans and lentils to the pan with the tofu along with the chopped tomatoes, water and the sliced scallions or green onions. Add in the spices, the curry powder, turmeric, ground cumin, salt, tamari and ground black pepper and mix well.
  • Finally add in the soy yogurt along with the spinach and mix well and cook for 2-3 mins until the spinach starts to wilt.
  • Squeeze in juice of ½ lime and mix through, taste and adjust the seasoning to your liking by more salt, pepper, lime or maple syrup
  • Leave to simmer for a further 2 mins, then take off the heat.
  • Garnish with some pomegranate seeds and fresh coriander (or other fresh herb of your choice), and serve with a cooked grain of choice or toasted pittas chopped into soldiers and some rice. Enjoy!

Nutrition

Calories: 392kcalCarbohydrates: 65gProtein: 23gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 1051mgPotassium: 1143mgFiber: 17gSugar: 19gVitamin A: 2800IUVitamin C: 38mgCalcium: 312mgIron: 9mg
Keyword low fat
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