Recipes

Spiced pumpkin, lentil and tofu salad

This vegetarian salad is a good source of protein.

Spiced pumpkin, lentil and tofu salad

Method

  1. Steam or microwave the pumpkin and cauliflower until tender and drain well.  Put the lentils in a large pot of water and simmer for 20 minutes or until tender; drain.
  2. Heat the oil in a large frying pan, add the onions and capsicum and cook over a medium heat for 20 minutes or until caramelised. Remove half the onion from the pan and set aside.
  3. Add the tofu, cinnamon, allspice and sunflower seeds to the pan with one tablespoon of water and cook over a medium heat until all the water is absorbed and tofu is golden.
  4. Put the lentils, tofu mixture, pumpkin, cauliflower and mint in a bowl and gently mix to combine.
  5. Serve the salad on individual plates topped with fried onions, and a dollop of yoghurt.

Variations

You could make this into a curry by adding curry powder or a commercial curry paste with vegetable stock or lite coconut cream.
Add chicken or vegetable stock to make into hearty soup.

To serve

To serve: 1

You need

  • 2 cups pumpkin, chopped, 2cm cubes
  • 2 cups cauliflower, florets
  • ⅔ cup brown lentils, rinsed
  • 1 Tbsp oil
  • 2 onion, sliced
  • 1 red capsicum, thinly sliced
  • 360g tofu, cut into small cubes
  • 1 tsp cinnamon
  • 1 tsp allspice
  • ¼ cup sunflower seeds
  • ½ cup fresh mint, chopped
  • ½ cup yoghurt, natural, reduced-fat

Method

  1. Steam or microwave the pumpkin and cauliflower until tender and drain well.  Put the lentils in a large pot of water and simmer for 20 minutes or until tender; drain.
  2. Heat the oil in a large frying pan, add the onions and capsicum and cook over a medium heat for 20 minutes or until caramelised. Remove half the onion from the pan and set aside.
  3. Add the tofu, cinnamon, allspice and sunflower seeds to the pan with one tablespoon of water and cook over a medium heat until all the water is absorbed and tofu is golden.
  4. Put the lentils, tofu mixture, pumpkin, cauliflower and mint in a bowl and gently mix to combine.
  5. Serve the salad on individual plates topped with fried onions, and a dollop of yoghurt.

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The Fuelled4life team.