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Lentil and Tofu Korma

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Dive into this flavorful, Indian-inspired Lentil and Tofu Korma, specifically designed for those in search of high-protein plant-based meals. With the nourishing power of lentils and tofu combined with the aromatic spices of a traditional korma, and accented by tender roasted cauliflower, this dish provides a satisfying and delicious culinary experience!
https://www.instagram.com/p/CxqXZkeqRe0

Ingredients

Tofu 'Chicken' Chunks:
🧊 Firm tofu (brand as available) β€” 400 g
🌽 Cornflour β€” 3 tsp
πŸ«’ Olive oil β€” 1 tbsp
πŸ§€ Nutritional yeast (nooch; brand as available) β€” 2 tsp
πŸŒ• Turmeric β€” 1/4 tsp
πŸ› Curry powder β€” 1/2 tsp
πŸ§„ Garlic powder β€” 1/4 tsp
πŸ§‚ Salt β€” 1/3 tsp
🍈 Lime juice β€” 1 tbsp

Roasted Cauliflower:
πŸ₯¦ Cauliflower β€” 1/2 large or 1 small, broken into florets
πŸ«’ Olive oil β€” 1.5 tbsp
🌿 Cumin (ground) β€” 1 tsp
🌿 Coriander (ground) β€” 1 tsp
πŸŒ• Turmeric β€” 1/3 tsp
🌢️ Chili β€” Pinch
πŸ§‚ Salt and ⚫ Black pepper β€” To taste

Creamy Sauce:
πŸ₯œ Cashews (soaked) β€” 30 g
🌰 Almonds (soaked) β€” 20 g
πŸ₯£ Silken tofu (brand as available) β€” 290 g
πŸ§€ Nutritional yeast (nooch) β€” 1/3 cup
πŸ‹ Lemon juice β€” From 1 lemon
πŸ§‚ Salt β€” 1/4 tsp
πŸ§„ Garlic powder β€” 1/2 tsp
πŸŒ• Turmeric β€” Pinch
πŸ› Curry powder β€” Pinch
⚫ Black pepper β€” To taste

Whole Spices:
🌿 Coriander seeds β€” 1 tsp
🌿 Cumin seeds β€” 1 tsp
🌸 Green cardamom seeds β€” From 4 pods

Main Body:
πŸ«’ Olive oil β€” 2 tbsp
πŸ§… White onion β€” 1, diced
🫚 Ginger β€” 4 cm piece, grated
πŸ§„ Garlic cloves β€” 4, grated
🌢️ Red chili β€” 1, deseeded & finely chopped (optional)
🧑 Garam masala β€” 1 tsp
🌿 Coriander (ground) β€” 1 tsp
πŸ› Sweet curry powder β€” 1 tsp
🌢️ Kashmiri chili powder β€” 1/2 tsp (optional)
πŸŒ• Turmeric β€” 1 tsp
🌸 Ground cardamom β€” 1/3 tsp
🌰 Cinnamon stick β€” 1/2 stick
πŸ§‚ Salt β€” Pinch
⚫ Black pepper β€” Pinch
πŸ… Tomatoes β€” 4 medium, grated
🫘 Cooked lentils β€” 235 g
πŸ’§ Water β€” 100 ml (+ 150 ml if not using organic tinned lentils)

To Serve:
Pickled pink onion
Fresh coriander
Creamy sauce for drizzle
Nigella seeds
Sourdough bread slices


Instructions

1- Preheat and Soak:

  • Preheat the Bosch oven to 200Β°C.
  • Soak cashews and almonds in boiling water and set aside.

2- Prepare Tofu 'Chicken' Chunks:

  • Crumble the firm tofu into a stainless steel mixing bowl.
  • Mix cornflour and olive oil until combined.
  • Fry tofu chunks in a pan until golden and slightly crispy using a grey silicone spatula.
  • For the marinade, combine olive oil, nutritional yeast, turmeric, curry powder, garlic powder, salt, and lime juice; ensure a runny consistency.
  • Toss fried tofu in the marinade, coat evenly, and transfer to a baking dish to roast.

3- Roast Cauliflower:

  • Toss cauliflower florets with olive oil, cumin, coriander, turmeric, chili, salt, and pepper.
  • Spread in a baking dish and roast until tender and slightly charred.

4- Blend Creamy Sauce:

  • Drain soaked nuts and combine with silken tofu, nutritional yeast, lemon juice, salt, garlic powder, turmeric, curry powder, and black pepper in a Nutribullet-type blender. Blend until smooth.

5- Prepare Whole Spices:

  • Toast coriander seeds, cumin seeds, and cardamom in a dry pan until fragrant, then grind with a mortar and pestle.

6- Cook Korma:

  • In a large Le Creuset or Staub pan, heat olive oil. Add ground spices, and fry until fragrant.
  • Stir in onion and a pinch of salt; sautΓ© until translucent.
  • Add ginger, garlic, and red chili; cook for a few minutes.
  • Add ground spices and form a paste; cook thoroughly.
  • Add tomatoes and cook until thickened.
  • Stir in cooked lentils and water; simmer.

7- Combine and Serve:

  • Pour creamy sauce into the korma, and mix well.
  • Add roasted tofu and cauliflower; stir gently.
  • Garnish with pickled onion, fresh coriander, creamy sauce, and Nigella seeds. Serve with sourdough bread slices.

Prep Time: Approximately 20 minutes
Cook Time: Approximately 45 minutes
Total Time: Approximately 1 hour 5 minutes
Servings: 3
Calories: 540
Protein: 39 g
Fat: 32 g
Carbohydrates: 32 g
Fiber: 7 g

Equipment:

  • Oven: Bosch
  • Blender: Nutribullet
  • Pan: Le Creuset or Staub
  • Baking Dish: Glass
  • Mixing Bowl: Stainless Steel
  • Spatula: Silicone
  • Mortar and Pestle
  • Measuring Cups and Spoons
  • Grater
  • Knife
  • Wooden Chopping Board

Cooking Tips:

  • Toasting and grinding whole spices enhances flavor.
  • Layering aromatics and spices builds depth.
  • Allow spices to cook thoroughly for full flavor development.
  • Pre-fry tofu for a crisp texture.

#vegan #highprotein #korma #lentils #tofu #indianfood #plantbased #healthyeating #roastedcauliflower #sophsplantkitchen


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Lentil and Tofu Korma

Lentil and Tofu Korma | Ecency