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Black Dal Protein Power Bowl with Spiced Crispy Tofu

Authors
  • avatar
    Name
    ChefPandas
    Twitter

🍽️ Recipe Overview

Preferences : High-Protein, Low-Carb, Balanced Diet
Cuisine : Indian
Time : Medium
Serves : 2

👨‍🍳 Chef's Notes

The combination of creamy black dal and crispy tofu provides a textural and flavorful contrast that will keep you coming back for more. This dish is versatile and can be customized with your favorite vegetables for added nutrients.

⭐ Why This Recipe Works

By marinating the tofu in Indian spices and air frying it, we create a crunchy exterior that complements the creamy black dal perfectly. This dish is not only delicious but also provides a well-rounded balance of macronutrients.

🧾 Ingredients

  • 200g Black Dal
  • 200g Firm Tofu, pressed and cubed
  • 1 tsp Cumin
  • 1 tsp Turmeric
  • 1 tsp Paprika
  • Salt and Pepper to taste
  • 1 tbsp Olive Oil
  • 1/2 cup Chopped Spinach
  • 1/4 cup Diced Tomatoes
  • 1/4 cup Diced Cucumber
  • Fresh Cilantro for garnish

🔪 Preparation

  1. Rinse the black dal and soak it for 30 minutes.
  2. Marinate the tofu cubes with cumin, turmeric, paprika, salt, pepper, and olive oil.
  3. Chop the spinach, tomatoes, and cucumber.
  4. Cook the black dal in an instant pot according to the manufacturer's instructions.

🥘 Cooking Instructions

  1. Preheat the air fryer to 200°C (400°F).
  2. Air fry the marinated tofu cubes for 15-20 minutes until crispy and golden brown.
  3. In a saucepan, heat the cooked black dal.
  4. Assemble the bowl by placing the black dal at the bottom, topped with crispy tofu, chopped spinach, tomatoes, and cucumber.
  5. Garnish with fresh cilantro.

⏱️ Timing Breakdown

  • Preparation: 15 minutes
  • Cooking: 30 minutes
  • Total: 45 minutes

📊 Nutrition Facts

  • Calories: 669 per serving
  • Protein: 32g
  • Carbohydrates: 44g
  • Fat: 15g
  • Fiber: 12g

🔄 Variations & Substitutions

  • For a vegan option, swap tofu with tempeh or seitan.
  • Add roasted sweet potatoes for extra fiber and sweetness.
  • Use cauliflower rice instead of black dal for a lower-carb option.

💡 Pro Tips

  • Pressing the tofu before marinating helps it absorb the flavors better and achieve a firmer texture.
  • Customize the spice blend for the tofu to suit your taste preferences.

🌡️ Storage Instructions

  • Store the black dal and tofu separately in airtight containers in the refrigerator for up to 3 days.
  • Reheat the black dal in the microwave and crisp up the tofu in the air fryer before serving for the best texture.

Remember to savor the contrasting textures and flavors of this dish and get creative with your favorite toppings to make it your own!