High Protein Onion Curry

Elevate your weeknight dinner game with this hearty and nutritious High Protein Onion Curry, a flavor-packed dish loaded with plant-based goodness! Featuring tender onions, protein-rich tofu, and creamy red lentils simmered in a fragrant blend of coconut milk, spices, and fresh aromatics like garlic and ginger, this curry is as delicious as it is wholesome. With vibrant notes of cumin, coriander, and garam masala, every bite bursts with comforting warmth and tantalizing spices. Perfectly complemented by a bed of quinoa or brown rice, this one-pot recipe is ready in under 45 minutes, making it ideal for busy evenings. Whether you're looking for vegan, high-protein dinner ideas or simply craving a healthy twist on traditional curry, this dish is sure to impress both your taste buds and your health goals.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Dice the onions and keep them aside. Mince the garlic cloves and grate the ginger.

Step 2

Cut the tofu into 1-inch cubes and pat them dry with a paper towel.

Step 3

Rinse the red lentils under cold water until the water runs clear.

Step 4

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.

Step 5

Add the minced garlic and grated ginger to the onions, and sauté for an additional 2 minutes until fragrant.

Step 6

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.

Step 7

Add the tofu to the pot and stir gently to coat through the spices.

Step 8

Pour in the coconut milk and vegetable broth, and bring the mixture to a gentle simmer.

Step 9

Stir in the rinsed lentils and let the curry simmer for 15-20 minutes or until the lentils are cooked and tender.

Step 10

Adjust the seasoning as needed, adding more salt or spices as desired.

Step 11

Once the lentils are cooked through, stir in the fresh cilantro and lemon juice.

Step 12

Serve the high protein onion curry over cooked quinoa or brown rice for a complete meal.

Nutrition Facts

Serving size	2478 grams (2478.0g)

Amount per serving	% Daily Value*
Calories	1850

Total Fat 62.00g	79%
Saturated Fat 9.40g	47%
Polyunsaturated Fat 4.30g
Cholesterol 0mg	0%
Sodium 3726mg	162%
Total Carbohydrate 250.80g	91%
Dietary Fiber 49.20g	176%
Total Sugars 78.20g
Protein 91.70g	183%

Vitamin D 0IU	0%
Calcium 984mg	76%
Iron 27mg	150%
Potassium 4405mg	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.

Source of Calories

Fat: 28.9%

Protein: 19.0%

Carbs: 52.0%