Sunflower Salad with Curried Lentils, Roasted Chickpeas and Tofu
A beautiful salad that resembles the vibrant sunflower, lovingly named by my creative Instagram followers. It’s not just a visual masterpiece but a symphony of flavours, featuring curried lentils, roasted chickpeas, marinated tofu, fresh blueberries, pomegranate seeds, and a mouthwatering balsamic glaze. Today, I’m going to guide you through the art of crafting this edible masterpiece.
Good For You!
- Curried Lentils: Packed with plant-based protein, fibre, and essential nutrients, lentils are a digestion-friendly, blood-sugar-stabilising wonder.
- Roasted Chickpeas: Chickpeas offer an energising blend of protein and fibre, ideal for maintaining a healthy weight.
- Marinated Tofu: Tofu is your ticket to protein-rich, muscle-building goodness with essential amino acids for overall well-being.
- Blueberries: Rich in antioxidants and vitamins, blueberries support brain health and help combat oxidative stress.
- Pomegranate Seeds: Pomegranate is a nutritional powerhouse, offering heart-healthy benefits and reducing inflammation.
- Spinach: Spinach delivers an iron-rich, vitamin-packed punch for strong bones and vitality.
Ingredients
Ingredients for the Salad:
- 2 cups fresh spinach leaves
- 1 cup cooked and curried lentils (see recipe below)
- 1 cup roasted chickpeas (see recipe below)
- 1/2 cup fresh blueberries
- 1/2 cup pomegranate seeds
- 200g firm tofu, cubed (marinated, see recipe below)
Ingredients for the Balsamic Glaze:
- 1/2 cup balsamic vinegar
- 2 tablespoons honey (or maple syrup for a vegan alternative)
- 1/2 teaspoon Dijon mustard
- Salt and pepper to taste
Curried Lentils:
- 1 cup dried green or brown lentils
- 2 cups vegetable broth
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon curry powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
Roasted Chickpeas:
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
Marinated Tofu:
- 200g firm tofu, cubed
- 2 tablespoons soy sauce (or tamari for a gluten-free option)
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon sesame oil
- 1/2 teaspoon maple syrup
Preparation Note: Streamline your meal prep by having a few ingredients ready in advance in your fridge. Cook and store curried lentils, roasted chickpeas, and marinated tofu in airtight containers for quick and convenient salad assembly.
Servings: 4
Prep Time: 15 minutes
Cook Time: 35 minutes (mainly for lentils and chickpeas)
Instructions
Curried Lentils:
- Rinse the lentils under cold water and drain.
- Sauté finely chopped onion and minced garlic in a bit of olive oil until translucent.
- Add lentils, curry powder, cumin, and season with salt and pepper.
- Pour in vegetable stock, bring to a boil, and simmer for 25-30 minutes until lentils are tender but hold their shape.
Roasted Chickpeas:
- Preheat the oven to 400°F (200°C).
- In a bowl, toss chickpeas with olive oil, cumin, smoked paprika, and salt and pepper to taste.
- Spread chickpeas on a baking sheet and roast for 25-30 minutes, shaking occasionally, until golden and crispy.
Marinated Tofu:
- Whisk soy sauce, olive oil, minced garlic, grated ginger, sesame oil, and maple syrup in a bowl to create the marinade.
- Press tofu to remove excess moisture, then cut it into cubes.
- Marinate tofu for at least 30 minutes (or overnight) in the refrigerator.
- Cook tofu in a non-stick skillet over medium-high heat for 2-3 minutes on each side until golden brown.
Assemble the Salad:
- Arrange the ‘sunflower petals’ on a bed of fresh spinach, starting with the curried lentils and roasted chickpeas in the centre.
- Place roasted chickpeas around the lentils to create the ‘petals.’
- Add marinated tofu cubes around the edge of the bowl.
- Sprinkle blueberries and pomegranate seeds for added colour.
- Whisk the ingredients for the balsamic glaze together and drizzle over the top.
Recipe Tips!
- Make-Ahead Magic: Prepare curried lentils, roasted chickpeas, and marinated tofu in larger batches and store them in the fridge for easy salad assembly during the week.
- Customise Your Sunflower: Get creative with your Sunflower Salad by adding ingredients like sliced almonds, vegan feta cheese, or avocado for extra flavour and texture.
- Tofu Texture: To achieve a crispy texture for the marinated tofu, pat it dry before marinating and ensure your skillet is hot when cooking. Alternatively you can bake in an air fryer or oven for 30 minutes.
- Lentil Shortcut: You can save time by using canned lentils instead. Drain and rinse and just add to the pan and cook without the vegetable stock, and sauté on low heat with the curry powder for 5 minutes until heated through and fragrant.
- Perfectly Crispy Chickpeas: To get your roasted chickpeas extra crispy, ensure they are fully dried after rinsing and draining before tossing them in spices and oil.
- Health-Boosting Benefits: Each ingredient in this salad is packed with health benefits, making it an ideal choice for a nutrient-rich, satisfying meal.
- Stay Colourful: The vibrant colors of this Sunflower Salad aren’t just visually pleasing – they also indicate a wide range of nutrients, so enjoy the rainbow!
- Variety is Key: Don’t hesitate to experiment with different dressings or glazes. A citrus-based vinaigrette or a tahini dressing can add exciting flavours to your Sunflower Salad.
Conclusion
This Sunflower Salad is not just a dish; it’s an experience. It combines artful presentation with a nutritional punch, making it the perfect choice for health-conscious foodies. Prepare ahead for ease and convenience, and relish the fusion of colours and flavours. Create your very own edible masterpiece and relish the radiant taste of health and beauty.
Comment, Like and Share!
The joy of cooking is best when shared. Invite your loved ones to experience the magic of plant-based dining with you. Share this recipe with a friend, family member, or colleague who appreciates the art of delicious and healthy eating. Together, let’s spread the warmth and wellness that this dish brings.
Now, we’d love to hear from you! Have you tried this recipe, or do you plan to? Do you have any personal twists or favorite pasta pairings? Share your thoughts, experiences, and ideas in the comments below. Your culinary journey is part of our ongoing conversation, and I can’t wait to read your delicious insights!
Don’t forget to share your culinary creations with me through social media using the hashtag #TheHappyDiet and #EatSmileInspire, and stay tuned for more delightful recipes from around the globe!
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Check out my brand new cook book packed full of simple plant based and vegan recipes!
Sunflower Salad with Curried Lentils, Roasted Chickpeas and Tofu
Ingredients
Ingredients for the Salad:
- 2 cups fresh spinach leaves
- 1 cup cooked and curried lentils see recipe below
- 1 cup roasted chickpeas see recipe below
- ½ cup fresh blueberries
- ½ cup pomegranate seeds
- 200 g firm tofu cubed (marinated, see recipe below)
Balsamic Glaze:
- * 1/2 cup balsamic vinegar
- * 2 tablespoons honey or maple syrup for a vegan alternative
- * 1/2 teaspoon Dijon mustard
- * Salt and pepper to taste
Curried Lentils:
- 1 cup dried green or brown lentils
- 2 cups vegetable broth
- 1 small onion finely chopped
- 2 cloves garlic minced
- 1 teaspoon curry powder
- ½ teaspoon cumin
- Salt and pepper to taste
Roasted Chickpeas:
- 1 can 15 ounces chickpeas, drained and rinsed
- 1 tablespoon olive oil
- ½ teaspoon cumin
- ½ teaspoon smoked paprika
- Salt and pepper to taste
Marinated Tofu:
- 200 g firm tofu cubed
- 2 tablespoons soy sauce or tamari for a gluten-free option
- 1 tablespoon olive oil
- 1 clove garlic minced
- 1 teaspoon grated fresh ginger
- ½ teaspoon sesame oil
- ½ teaspoon maple syrup
Instructions
Curried Lentils:
- Rinse the lentils under cold water and drain.
- Sauté finely chopped onion and minced garlic in a bit of olive oil until translucent.
- Add lentils, curry powder, cumin, and season with salt and pepper.
- Pour in vegetable stock, bring to a boil, and simmer for 25-30 minutes until lentils are tender but hold their shape.
Roasted Chickpeas:
- Preheat the oven to 400°F (200°C).
- In a bowl, toss chickpeas with olive oil, cumin, smoked paprika, and salt and pepper to taste.
- Spread chickpeas on a baking sheet and roast for 25-30 minutes, shaking occasionally, until golden and crispy.
Marinated Tofu:
- Whisk soy sauce, olive oil, minced garlic, grated ginger, sesame oil, and maple syrup in a bowl to create the marinade.
- Press tofu to remove excess moisture, then cut it into cubes.
- Marinate tofu for at least 30 minutes (or overnight) in the refrigerator.
- Cook tofu in a non-stick skillet over medium-high heat for 2-3 minutes on each side until golden brown.
Assemble the Salad:
- Arrange the ‘sunflower petals’ on a bed of fresh spinach, starting with the curried lentils and roasted chickpeas in the centre.
- Place roasted chickpeas around the lentils to create the ‘petals.’
- Add marinated tofu cubes around the edge of the bowl.
- Sprinkle blueberries and pomegranate seeds for added colour.
- Whisk the ingredients for the balsamic glaze together and drizzle over the top.
Notes
Check out my brand new cook book packed full of simple plant based and vegan recipes!