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
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
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
Put the lentils, tofu mixture, pumpkin, cauliflower and mint in a bowl and gently mix to combine
Serve the salad on individual plates topped with fried onions, and a dollop of yoghurt
Tip
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
Recipe from Deliciously Healthy Cookbook, Heart Foundation, 2001
1 1/2 cups
pumpkin, chopped, 2cm cubes
1 1/2 cups
cauliflower, florets
1/2 cup
brown lentils, rinsed
2 tsp
oil
1
onions, sliced
1
red capsicum, thinly sliced
240 g
tofu, cut into small cubes
1/2 tsp
cinnamon
1/2 tsp
allspice
1/4 cup
sunflower seeds
1/2 cup
fresh mint, chopped
1/3 cup
yoghurt, natural, reduced-fat
Per serve
Energy
969kJ
Total Fat
8.8g
Saturated Fat
0.9g
Protein
17g
Total Carbohydrate
20g
Dietary Fibre
7.6g
Sodium
31mg
Method
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
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
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
Put the lentils, tofu mixture, pumpkin, cauliflower and mint in a bowl and gently mix to combine
Serve the salad on individual plates topped with fried onions, and a dollop of yoghurt
Tip
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
Recipe from Deliciously Healthy Cookbook, Heart Foundation, 2001
Method
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
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
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
Put the lentils, tofu mixture, pumpkin, cauliflower and mint in a bowl and gently mix to combine
Serve the salad on individual plates topped with fried onions, and a dollop of yoghurt
Tip
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
Recipe from Deliciously Healthy Cookbook, Heart Foundation, 2001
