Vegan High Protein Recipes

20min Meal-Prep Crispy Tofu Dal

⏱ 20.0 Min 🍽 4 Servings 📊 Simple 💪 28.0g Protein
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Vegan Online Fitness Coach · OWL
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20min Meal-Prep Crispy Tofu Dal in under 20 minutes

Perfect meal prep recipe with crispy tofu and creamy dal. Quick to prepare and ideal for batch cooking for several days.

Exactly the right thing when you need to be quick, still want it to be tasty, and want to prepare something for the next few days.

Table of contents

Tools I use
Cast Iron Pan 28cm
Cast Iron Pan 28cm
For perfectly crispy tofu
→
towel
towel
For expressing vegetables or tofu
→
cooking pot
cooking pot
For cooking pasta or rice
→
Air fryer
Air fryer
For crispy dishes without much oil
→
Large Pan
Large Pan
For sautéing tofu and vegetables
→
* These tools are affiliate links. I receive a small commission — there are no additional costs for you. I only recommend products that I use myself on a daily basis.

Ingredients

Adjust portions
4
  • For the crispy tofu
  • 400.0g Natural Tofu

  • 3.0EL soy sauce

  • 1.0TL Turmeric

  • 2.0TL Garam Masala

  • 1.0TL paprika powder

  • 3.0EL food starch

  • For the Dal
  • 1.0piece Onion

    hacked
  • 2.0EL tomato paste

  • 3.0Toes Garlic

    hacked
  • 1.0piece Chili

    hacked
  • 1.0piece Ginger

    daumengroß, chopped
  • 1.0TL Turmeric

  • 2.0TL Garam Masala

  • 1.0TL coriander seed

  • 1.0TL paprika powder

  • 0.25TL Pepper

  • 0.25TL Nutmeg

  • 400.0ml Coconut milk

    light
  • 400.0g Tomatoes

    hacked
  • 175.0g red lenses

  • 1.0Price Salt and Pepper

Step-by-step guide

1
Prepare tofu

Tear the tofu into coarse pieces, mix with soy sauce, spices, and cornstarch. Spread on a baking sheet and bake until crispy for about 15-20 minutes at 180 degrees.

2
Sauté spice base

Sauté the onion, add tomato paste and roast it. Then add garlic, chili, and ginger, and add the remaining spices.

3
Cooking lentils

Deglaze with coconut milk and chopped tomatoes, add lentils, and let simmer with a lid for about 15 minutes.

4
Complete

Add the crispy tofu, stir well, and enjoy.

Nutritional values for 4 servings
28.0g
Protein
33.0g
Carbohydrates
15.0g
Fat
Total calories 382.0 kcal

Nutritional values are guidelines and may vary depending on products. Calculated with 4 servings.

Tips & Variations

With Vegetables

Add spinach or peas in the last 5 minutes

Sharper

Add more chili or cayenne pepper

Creamy

Use full-fat coconut milk instead of the light version

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