High Protein Onion Curry
Elevate your weeknight dinners with this flavorful High Protein Onion Curry! Packed with plant-based protein from firm tofu, red lentils, and creamy coconut milk, this hearty dish strikes the perfect balance between indulgence and nutrition. The golden base of sautéed onions, garlic, and ginger is infused with aromatic spices like cumin, turmeric, and garam masala, delivering a rich and warming depth of flavor. Simmered to perfection, the curry pairs beautifully with quinoa or brown rice for a wholesome, protein-rich meal that will satisfy even the biggest appetites. Ready in under 45 minutes, this nutritious and fragrant recipe is perfect for busy weekdays or relaxed family dinners. Don’t forget a sprinkle of fresh cilantro and a splash of lemon juice for a bright, zesty finish!
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Recipe Information
Ingredients
- 3 large onions
- 400 grams firm tofu
- 1 cup red lentils
- 400 ml coconut milk
- 500 ml vegetable broth
- 4 cloves garlic cloves
- 1 tablespoon fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 0.25 cup fresh cilantro
- 1 tablespoon lemon juice
- 2 cups cooked quinoa or brown rice
Instructions
Dice the onions and keep them aside. Mince the garlic cloves and grate the ginger.
Cut the tofu into 1-inch cubes and pat them dry with a paper towel.
Rinse the red lentils under cold water until the water runs clear.
In a large pot, heat the olive oil over medium heat. Add the onions and sauté for 5-7 minutes or until they are golden brown.
Add the minced garlic and grated ginger to the onions, and sauté for an additional 2 minutes until fragrant.
Stir in the ground cumin, ground coriander, turmeric powder, garam masala, red chili powder, salt, and black pepper. Cook the spices with the onion mixture for about 1 minute to enhance the flavors.
Add the tofu to the pot and stir gently to coat through the spices.
Pour in the coconut milk and vegetable broth, and bring the mixture to a gentle simmer.
Stir in the rinsed lentils and let the curry simmer for 15-20 minutes or until the lentils are cooked and tender.
Adjust the seasoning as needed, adding more salt or spices as desired.
Once the lentils are cooked through, stir in the fresh cilantro and lemon juice.
Serve the high protein onion curry over cooked quinoa or brown rice for a complete meal.
Nutrition Facts
Calories |
1850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3726 mg | 162% | |
| Total Carbohydrate | 250.8 g | 91% | |
| Dietary Fiber | 49.2 g | 176% | |
| Total Sugars | 78.2 g | ||
| Protein | 91.7 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 984 mg | 76% | |
| Iron | 27.0 mg | 150% | |
| Potassium | 4405 mg | 94% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
