High Protein Dal Salad with Homemade Lentil Tofu

Step 1: Wash and Soak Dal

Wash and soak 1/4 cup Masoor dal/Red lentil for 4-6 hours.

Step 2: Blend Dal

Remove water from the soaked dal and transfer it to a blender. Add some fresh water and salt to taste, then blend to make a smooth paste.

Step 3: Heat Water for Cooking

Heat approximately 3/4 cup (1 glass) water in a pan until it starts to boil.

Step 4: Cook Dal Mixture

Once the water boils, reduce the heat to low and add the blended dal paste to the pan. Cook for 6-8 minutes, stirring constantly with a spatula to prevent lumps and sticking to the bottom. If the mixture becomes too thick, gradually add hot water.

Step 5: Season Dal Mixture

Add your preferred seasoning (turmeric, cumin powder, coriander powder, red chilli powder) to the dal mixture and mix well until fully incorporated.

Step 6: Set Lentil Tofu

Once the dal mixture is slightly cool, transfer it into air-tight containers. Tap gently to remove air bubbles. Cover and refrigerate for 4 hours to overnight until set.

Step 7: Cut Lentil Tofu

After 4-5 hours of chilling, remove the set lentil tofu from the containers. Place it on a cutting board and cut it into small, even cubes.

Step 8: Roast Lentil Tofu

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

Step 9: Steam Mixed Vegetables

Steam 2 cups of your chosen mixed vegetables (such as bell peppers, corn, and zucchini) until tender-crisp.

Step 10: Assemble Salad Base

In a mixing bowl, combine the steamed mixed vegetables. Add your preferred seasonings (garlic powder, black pepper, pink salt, oregano, and dried herbs). Squeeze the juice of half to one lemon over the vegetables and mix thoroughly.

Step 11: Add Seeds and Tofu

Add 1.5 tablespoons of sunflower seeds (or pumpkin/melon seeds) to the vegetable mix for added crunch and protein. Then, add the roasted lentil tofu cubes to the bowl.

Step 12: Final Toss and Serve

Gently toss all the salad ingredients together to ensure everything is well combined. Serve immediately and enjoy your healthy, high-protein dal salad.

• When cooking the dal mixture, stir constantly and break lumps with a spatula to prevent sticking.

• If the dal mixture gets too thick while cooking, gradually add hot water, never cold water.

• Roast the lentil tofu on medium to low heat, stirring occasionally to ensure even crispiness on all sides.

• For extra crunch and protein in the salad, use sunflower, pumpkin, or melon seeds.

• To make the lentil tofu white like soy paneer, omit the turmeric and other colored seasonings during preparation.

• Any cold-pressed oil or desi ghee can be used for roasting the tofu.

• Feel free to use any mixed vegetables you have on hand for the salad.

• Experiment with different seasonings for the vegetables, such as chili flakes or fresh herbs.