Today I’m sharing my innovative Dal or lentil Tofu Salad with tangy lemon dressing is my new go-to vegan salad recipe. With simple ingredients and a lot of flavour, this salad is great for healthy meal prep or an easy healthy lunch or dinner. In this recipe I am using my homemade Masoor Dal or red lentil tofu. This Dal or Red Lentil Tofu will rock your world! It is soy-free, high protein, super-easy, versatile, & made with 1 ingredient (plus water, and optional salt & seasoning). You can prepare this in bulk & store-in fridge for up to 5 days. You can then Add this to your salads, soups, wraps, Buddha bowl or rice bowls.
Ingredients:
Masoor dal:1/4th cup
Olive oil: 2-3tsp
Salt: as per taste
Seasoning: Red chilli powder, cumin powder, coriander powder
For salad:
Roasted lentil tofu: 1 bowl
Mix veggies: 2 cups
Pumkin or sunflower seeds: 1.5tbsp
Salt: as per taste
Seasoning: Garlic powder, black pepper powder, dried herbs
Method:
- Wash and soak the Masoor dal for 4 hrs.
- Remove water and blend the soaked dal with some fresh water, add some salt while blending.
- Heat 1 glass of water in a pan
- Once water starts to boil, add dal paste
- Cook the mixture on low heat
- Keep stirring and break lumps with spatula
- Add hot water gradually, if the mixture gets very thick
- Don’t add cold water in the pan
- Cook on low heat for 6-8 mins and keep stirring
- Add seasoning of choice (Turmeric, cumin, coriander and red chilli powder)
- Once the mixture is slightly cool, transfer to air tight containers
- Keep in fridge for 4 hrs to overnight
- After 4-5 hrs remove lentil tofu from container cut with knife into small pieces
Salad:
- Heat2-3 tsp olive oil in a pan, you can use any other oil or desi ghee for roasting
- Add lentil tofu into pan and roast them on medium to low heat.
- Roast For 5-6 min on medium to low heat
- Stir in between to avoid overcooking from one side
- Steam/ lightly cook some veggies (you can use any seasonal veggies of choice)
- Add seasoning of your choice to veggies (garlic powder, black pepper, pink salt, oregano and dried herbs)
- Add juice of half to one lemon and mix the veggies very well
- You can add 1.5 tbsp of Sunflower seeds for better quality protein also you can use pumpkin or melon seeds as well.
- Add tofu to the mixed veggies and toss well.
- That’s it your heathy delicious protein rich Vegan high protein dinner red lentil tofu salad is ready.
Benefits:
- Improves digestive health
- Good for diabetes
- Aids in weight loss
- Improves heart health
- Boosts blood circulation
- Rich in nutrients
- Good for skin health