Spiced pumpkin, lentil and tofu salad

This can be eaten as a salad cold or slightly warmed

SERVES 4
TIME TO MAKE 45 - 1 hour
MEAL TYPE Dinner
SERVES 4
TIME TO MAKE 45 - 1 hour
MEAL TYPE Dinner

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

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
  • onions, sliced
  • 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

  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

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