High Protein Dal Salad – Healthy & Delicious

Step 1: Prepare Lentil Tofu (Soaking & Blending)

Wash and soak 1/4 cup of masoor dal (red lentil) for 4-6 hours. Drain the soaked dal, transfer it to a blender. Add some fresh water and salt. Blend until a smooth paste is formed.

Step 2: Prepare Lentil Tofu (Cooking)

Heat approximately 3/4 cup of water in a pan until it starts to boil. Reduce the heat to low and add the blended dal paste to the boiling water. Cook the mixture on low heat for 6-8 minutes, stirring constantly and breaking any lumps with a spatula. If the mixture becomes too thick, gradually add hot water. Do not add cold water. Add turmeric, cumin powder, coriander powder, and red chilli powder (optional, for color and flavor) and continue stirring until well combined and the mixture thickens.

Step 3: Set and Cut Lentil Tofu

Once the mixture is slightly cool, transfer it into airtight containers (e.g., square glass containers). Tap the containers gently to remove air bubbles. Close the containers and refrigerate for 4 hours to overnight until set. Once set, remove the lentil tofu from the container and cut it into small, uniform cubes.

Step 4: Roast Lentil Tofu

Heat 2-3 teaspoons of olive oil in a pan over medium to low heat. Add the lentil tofu cubes to the pan and roast them for 5-6 minutes. Toss or stir occasionally to ensure all sides are evenly roasted until crispy and golden brown.

Step 5: Prepare Salad Vegetables

Steam 2 cups of mixed vegetables (e.g., bell peppers, zucchini, corn, beans) until semi-cooked.

Step 6: Assemble the Salad

In a large mixing bowl, combine the steamed mixed vegetables. Add garlic powder, black pepper, pink salt, oregano, and dried herbs to the vegetables. Squeeze the juice of half to one lemon over the vegetables and mix well. Add the roasted lentil tofu cubes and 1.5 tablespoons of sunflower seeds to the bowl. Toss all the ingredients gently until well combined.

Step 7: Serve

Serve the High Protein Dal Salad warm or at room temperature.

• You can skip adding turmeric to the lentil tofu if you prefer a white, soy-tofu-like appearance.

• Adjust seasoning to your preference.

• Use hot water when cooking the dal paste to avoid lumps.

• Store homemade lentil tofu in an airtight container in the fridge for 3-4 days.

• Use pumpkin or melon seeds instead of sunflower seeds for the salad.

• Experiment with different vegetables for the salad.

• Add chili flakes for extra spice.

• You can roast the tofu in an air fryer or oven instead of a pan.