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Curried Tofu-Lentil Stew
New
Very High Fibre
Veggie
Spicy
Curried Tofu-Lentil Stew

with Pepitas

10 min
Difficulty: 1/3
Canadian

Ingredients: Lentils (lentils, water, salt, calcium chloride, disodium EDTA, citric acid) • Tofu (soy) (non-GMO soybean, water, calcium sulfate, magnesium chloride) • Crushed tomatoes with onion and garlic (tomato paste, water, diced tomatoes, dehydrated onion, salt, dehydrated garlic, sugar, citric acid) • Mirepoix (onion, carrot, celery) • Spinach • Mild curry paste (water, onions, tomato paste, vinegar, vegetable oil, garlic, modified corn starch, garlic powder, salt, curry powder, spices, xanthan gum, citric acid, caramel, potassium sorbate, sodium benzoate) • Pepitas • Vegetable stock powder (soy, sulphites) (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) • Garlic • Cumin-turmeric blend (cumin, turmeric, silicon dioxide).

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

30-min-or-less
Very High Fibre
Soup-stew
Regional-specialty
Veggie
Spicy
High Protein
Winter-warmers
Healthy Kickstart
High-protein-picks
Ingredients
Tofu

Tofu

1 unit(s)

Lentils, canned

Lentils, canned

1 unit(s)

Crushed Tomatoes with Garlic and Onion

Crushed Tomatoes with Garlic and Onion

1 unit(s)

Vegetable Stock Powder

Vegetable Stock Powder

15 g

Pepitas

Pepitas

28 g

Baby Spinach

Baby Spinach

56 g

Garlic, cloves

Garlic, cloves

2 unit(s)

Mirepoix

Mirepoix

113 g

Curry Paste

Curry Paste

2 tbsp

Cumin-Turmeric Spice Blend

Cumin-Turmeric Spice Blend

4 g

Oil

Oil

3 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep

  • Before starting, preheat the broiler to high. Wash and dry all produce.
  • Peel, then mince or grate garlic. 
  • Roughly chop spinach. 
  • Drain then rinse lentils. 
  • Pat tofu thoroughly dry with paper towels, then cut into 1/2-inch cubes. 

2
Broil tofu

  • To a foil-lined baking sheet, add tofu, Cumin-Turmeric Spice Blend and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Toss to coat.
  • Broil in the middle of the oven for 9-11 min, stirring halfway through, until golden.

3
Start stew

  • Heat a large pot over medium. When hot, add 1 1/2 tbsp (3 tbsp) oil, then garlic and mirepoix. Cook for 3-4 min, stirring often, until fragrant. 
  • Add lentils, crushed tomatoes, curry paste, 1 1/2 cups (3 cups) water and stock powder. Cook for 10-12 min, stirring often, until lentils are tender. Season with salt and pepper. 

4
Toast pepitas

  • Meanwhile, heat a large non-stick pan over medium. 
  • When hot, add pepitas and 1/2 tbsp (1 tbsp) oil. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
  • Transfer to a plate. Season with salt and pepper. 

5
Finish and serve

  • Add spinach to the large pot. Cook for 1-2 min, stirring often, until spinach has wilted. 
  • Divide crispy tofu between bowls, then spoon lentil stew over top. 
  • Sprinkle with pepitas. 

Nutrition per serving

730

kcal

Calories

39

g

Fat

5

g

Saturated Fat

60

g

Carbohydrate

12

g

Sugar

14

g

Dietary Fiber

37

g

Protein

0

mg

Cholesterol

2010

mg

Sodium

0

g

Trans Fat

1450

mg

Potassium

700

mg

Calcium

10.5

mg

Iron

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