Budget Family Curry with Lentils, Chickpeas and Tofu by @beyondfoodmarket

1h40

7 servings

🫘

450 g

Tofu

🥛

240 ml

Plant-based milk

🫘

400 g

Lentils

🫘

Garbanzo beans

🥔

900 g

Potatoes

🍚

740 g

Jasmine rice

🌿

15 g

Fresh cilantro

🍛

24 g

Curry powder

💧

1.9 l

Water

🥥

Coconut milk

🍅

680 g

Tomatoes

🧅

450 g

Onions

🫗

30 ml

Oil

  1. Rinse

    Rinse 4 cups jasmine rice and dice 2 lb potatoes into small cubes.

  2. Cook

    Cook the jasmine rice and diced potatoes in a large pot with 8 cups water until the rice is tender and the potatoes are soft.

  3. Pressure-cook the lentils with 3 cups water for 20 minutes until very soft.

  4. Pressure-cook the chickpeas with 2 cups water for 50 minutes until tender.

  5. Cut

    Cut the firm tofu into bite-size cubes and heat 1 tablespoon vegetable oil in a frying pan.

  6. Pan-fry

    Pan-fry the tofu until crisp and lightly browned on all sides.

  7. Chop

    Chop the tomatoes and onions, then heat the remaining 1 tablespoon vegetable oil in a large pot.

  8. Sauté

    Sauté the tomatoes and onions until broken down into a thick sauce.

  9. Stir

    Stir curry powder and coconut milk into the tomato-onion sauce.

  10. Fold

    Fold the cooked lentils and chickpeas into the curry sauce until evenly combined.

  11. Simmer

    Simmer the curry for 10 minutes until hot and thickened.

  12. Stir

    Stir in half the cilantro and add the crisp tofu to the curry.

  13. Spoon

    Spoon the curry over the potato rice and garnish with the remaining cilantro.

Budget Family Curry with Lentils, Chickpeas and Tofu by @beyondfoodmarket

1h40

7 servings

🫘

450 g

Tofu

🥛

240 ml

Plant-based milk

🫘

400 g

Lentils

🫘

Garbanzo beans

🥔

900 g

Potatoes

🍚

740 g

Jasmine rice

🌿

15 g

Fresh cilantro

🍛

24 g

Curry powder

💧

1.9 l

Water

🥥

Coconut milk

🍅

680 g

Tomatoes

🧅

450 g

Onions

🫗

30 ml

Oil

Preparation Steps

  1. Step 1/13

    Rinse 4 cups jasmine rice and dice 2 lb potatoes into small cubes.

    🍚jasmine rice
    🥔potatoes
    🧺colander
    🔪chef's knife
    🪵cutting board
    🥄measuring cups
  2. Step 2/13

    Cook the jasmine rice and diced potatoes in a large pot with 8 cups water until the rice is tender and the potatoes are soft.

    🍚jasmine rice
    🥔potatoes
    💧water
    🍲large pot
    🥄wooden spoon
  3. Step 3/13

    Pressure-cook the lentils with 3 cups water for 20 minutes until very soft.

    🫘lentils
    💧water
    🥄measuring cups
  4. Step 4/13

    Pressure-cook the chickpeas with 2 cups water for 50 minutes until tender.

    🫘chickpeas
    💧water
    🥄measuring cups
  5. Step 5/13

    Cut the firm tofu into bite-size cubes and heat 1 tablespoon vegetable oil in a frying pan.

    🫘firm tofu
    🫗vegetable oil
    🔪chef's knife
    🪵cutting board
    🍳frying pan
  6. Step 6/13

    Pan-fry the tofu until crisp and lightly browned on all sides.

    🫘firm tofu
    🍳frying pan
    🥄wooden spoon
  7. Step 7/13

    Chop the tomatoes and onions, then heat the remaining 1 tablespoon vegetable oil in a large pot.

    🍅tomatoes
    🧅onions
    🫗vegetable oil
    🔪chef's knife
    🪵cutting board
    🍲large pot
  8. Step 8/13

    Sauté the tomatoes and onions until broken down into a thick sauce.

    🍅tomatoes
    🧅onions
    🍲large pot
    🥄wooden spoon
  9. Step 9/13

    Stir curry powder and coconut milk into the tomato-onion sauce.

    🍛curry powder
    🥥coconut milk
    🍲large pot
    🥄wooden spoon
  10. Step 10/13

    Fold the cooked lentils and chickpeas into the curry sauce until evenly combined.

    🫘lentils
    🫘chickpeas
    🍲large pot
    🥄wooden spoon
  11. Step 11/13

    Simmer the curry for 10 minutes until hot and thickened.

    🫘lentils
    🫘chickpeas
    🥥coconut milk
    🍲large pot
    🥄wooden spoon
  12. Step 12/13

    Stir in half the cilantro and add the crisp tofu to the curry.

    🌿fresh cilantro
    🫘firm tofu
    🍲large pot
    🥄wooden spoon
  13. Step 13/13

    Spoon the curry over the potato rice and garnish with the remaining cilantro.

    🌿fresh cilantro
    🍚jasmine rice
    🥔potatoes
    🍲large pot
    🥄wooden spoon

Composition

Ingredients

Types

Legumes, Vegetables, Grains, Herbs, Spices, Liquids

Ingredients

Tofu, Plant-based milk, Lentils, Garbanzo beans, Potatoes, Jasmine rice, Fresh cilantro, Curry powder, Water, Coconut milk, Tomatoes, Onions, Oil

Notes

Tofu (cut and crisped up), Plant-based milk (bought but use not described in the method), Lentils (cooked in the Instant Pot, ended up mushy/overcooked), Garbanzo beans (chickpeas, canned, cooked in the Instant Pot for 50 minutes), Potatoes (diced, cooked in with the rice), Jasmine rice (a big pot), Fresh cilantro (to top the finished curry), Curry powder (added to the lentils and chickpeas), Water (added with the lentils and chickpeas in the Instant Pot), Tomatoes (chopped, sautéed for the flavor base), Onions (chopped, sautéed for the flavor base), Oil (a bit, used to start the tomato base)

Allergens

to inform

Dietetics

Calories

670 kcal

Macro nutrients

Protein: 29g, Carbohydrates: 111g, Fat: 13g, Fiber: 19g, Sugars: 8g

Nutritional Information

Minerals

Iron: 7mg, Potassium: 1120mg, Calcium: 130mg, Magnesium: 120mg

Vitamins

Vitamin C: 25mg, Vitamin A: 80mcg, Vitamin K: 40mcg, Folate: 190mcg

Preparation

Time Information

Preparation

30 minutes

Cooking

1 hour 10 minutes

Overall

1 hour 40 minutes

Difficulty

Level

Medium (2/4)

Steps

13 steps

Equipments

Utensils

chef's knife, cutting board, large pot, frying pan, wooden spoon, colander, measuring cups

Appliances

Pressure cooker, Stove

Type

Type

Type Of Dish

Main Course, One-pot meal

Occasions

Weeknight dinner, Family meal, Meal prep

Origin

Source

Platform

instagram

Original Creator

@beyondfoodmarket

Origin

Cuisine

Geographic

India, South Asia

Various

Aspect

Texture

Creamy, Tender, Crispy, Fluffy

Flavors

Savory, Warmly spiced, Earthy, Herbaceous, Mildly sweet

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Discard after 2 hours at room temperature), fridge : 4 days (Store in airtight containers,Cool before refrigerating,Store rice separately when possible), freezer : 3 months (Freeze cooled curry in airtight portions,Freeze rice separately,Thaw overnight in the refrigerator)