Protein Dahl (Red Lentil and Tofu)
This protein dahl is a cozy, spice-kissed stew of red lentils, tofu, and veggies. It’s gut-friendly, quick to make, and perfect for IBS-sensitive tummies who still want bold flavor.
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Equipment
- Pot
- Knife
- Cutting board
Ingredients
Dahl
- 200 g firm tofu (cut into small cubes)
- ½ red bell pepper (medium dice)
- 1¼ cup dry red lentils
- 1 tbsp tomato paste
- 1 cup tomato sauce (passata)
- 2 cups hot water
- 1–2 handfuls spinach (chopped)
- 50 g silken tofu (optional)
Optional
- ½ carrot (diced or grated)
- 2 radishes (diced or grated)
Spices
- 2 tsp salt
- ½ tsp ras el hanout
- ½ tsp ginger powder
- 1 tsp paprika
- 1 tsp turmeric
- 1 tsp curry powder
Others
- 2 tbsp olive oil
For serving
- Rice or quinoa
- Steamed greens
- Chopped parsley
- Lemon juice
Instructions
- Sauté tofu – Heat olive oil in a pot over medium heat. Add tofu cubes and sauté until golden.
- Add vegetables – Stir in red bell pepper, carrot, and radish if using.
- Spice it up – Add spices and red lentils. Stir well to coat everything.
- Build the sauce – Add tomato paste, passata, and hot water. Stir and scrape the bottom of the pot. Cover with lid and reduce heat if boiling too hard.
- Simmer – Let cook for 10–15 minutes until lentils are soft.
- Finish it – Stir in chopped spinach and silken tofu (if using). Let it wilt and remove from heat.
- Serve – Scoop into bowls and serve with rice or quinoa, chopped parsley, and lemon juice.
Video
Notes
- If swapping red lentils, go with soaked green, brown, or yellow lentils. They’ll need more cooking time and more water. Canned lentils also work, just reduce the water.
- Soy-free? Swap tofu with chickpeas or pre-cooked beluga lentils.
- For a thicker texture, blend 1/4 of the stew before adding the spinach. Store leftovers in the fridge for up to 3 days — it gets even better the next day.