Spiced tofu and lentils with turmeric rice
Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 package (400 g/14 oz) extra firm tofu
- 10 mL (2 tsp) dried oregano
- 2 mL (½ tsp) dried thyme
- 10 mL (2 tsp) garlic powder
- 10 mL (2 tsp) onion powder
- 2 mL (½ tsp) black pepper
- 4 mL (¾ tsp) salt
- 1 mL (¼ tsp) cumin
- 1 mL (¼ tsp) paprika
- 30 mL (2 tbsp) vegetable oil
- 1 can (540 mL/19 oz) lentils, drained and rinsed
- 500 mL (2 cups) water
- 2 mL (½ tsp) turmeric powder
- 375 mL (1 ½ cups) uncooked brown rice
- 1 clove garlic, minced
- 125 mL (½ cup) lower fat yogurt
- ½ mL (⅛ tsp) onion powder
- Pinch of cumin
- 2 tomatoes, sliced
- ½ large cucumber, sliced
Directions
Preheat the oven to 175 °C (350 °F) and line 2 baking sheets with aluminum foil.
Cut tofu into 2.5 cm (1 inch) slices and place on one of the baking sheets.
In a medium bowl, mix together oregano, thyme, garlic powder, onion powder, black pepper, salt, cumin, paprika, and vegetable oil. Brush ¾ spice mixture onto tofu and place in the oven for 20 minutes.
Toss lentils in remaining spice mixture and spread onto the other baking sheet. Bake for about 13 minutes, until a little crispy.
In a small pot with a lid, bring water and turmeric to a boil. Add brown rice, cover and return to a simmer. Cook for 20 minutes or until the water is absorbed. Fluff with a fork.
In a small bowl, mix garlic, yogurt, onion powder, and cumin. Serve sauce with tofu and lentils.