Curry with baked black lentil and quinoa balls

Ingredients

Balls – base

• Black beluga lentils (dry) – 600 g
• Water for cooking the lentils – 700 ml
• Fennel seeds – 3 tsp (about 6 g)
• Quinoa (dry) – 270 g
• Water for cooking the quinoa – 600 ml
• Salt – 15 g
• Garlic powder – 9 g
• Fresh cilantro (chopped) – 40 g
• Pea flour (or chickpea flour) – 135 g
• Plain tofu – 340 g
• Rapeseed oil – 90 ml
• Oil for brushing the balls – 20 ml

Sauce – base

• Rapeseed oil – 135 ml
• Garlic – 90 g
• Fresh ginger – 90 g
• Ground turmeric – 18 g
• Fresh tomatoes – 900 g
• Dried fenugreek leaves (kasuri methi) – 27 g
• Cayenne pepper – 4 g
• Coconut milk – 1,800 ml
• Cane sugar – 30 g
• Soy sauce / tamari – 45 ml
• Lime juice – 45 ml
• Salt – about 15 g

Vegetables for the sauce (optional – for body)

• Carrots (cooked, sliced into rounds) – 300 g
• Butternut squash (cooked, cubed) – 400 g
• Frozen peas – 300 g

Side (optional)

• Quinoa (cooked) – 500 g → 50 g / portion

Method

Lentils and quinoa

1. Cover the lentils with water, add the fennel seeds, cook for 25 minutes and drain.
2. Bring the quinoa to a boil, cook for 15 minutes, then cover and let it finish steaming.

Sauce

1. Sauté the garlic and ginger in oil.
2. Add the turmeric and sauté briefly.
3. Add the tomatoes, fenugreek and cayenne and simmer for 8 minutes.
4. Pour in the coconut milk, sugar and soy sauce, simmer briefly and take off the heat.
5. Season with lime and salt, and stir in the cooked vegetables.

Balls

1. In a food processor, blend all of the quinoa + half of the lentils until smooth.
2. Transfer to a bowl and add the remaining lentils, salt, garlic powder and cilantro.
3. Blend the tofu with the oil into a paste and fold it in.
4. Shape about 40 balls and brush them with oil.
5. Bake at 220 °C for 15–20 minutes.

Finishing

1. Warm the sauce (don't let it boil hard).
2. Add the balls to the sauce and sprinkle with fresh cilantro.

Serving

Per portion: 120 g of balls, 180 g of coconut curry sauce and, optionally, 50 g of quinoa. Serve with naan or a gluten-free flatbread.

Key ingredients

Black (beluga) lentils

Protein, fibre and iron; low glycaemic index.

Quinoa

Complete plant protein, gluten-free; a light side.

Tofu

Complete soy protein; cooling, good in warming sauces for balance.

Coconut milk

Plant fat for creaminess without dairy; medium-chain fats.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Fenugreek (kasuri methi)

Traditionally supports digestion and blood sugar; a gently bitter aroma.

Chickpeas

Protein, fibre and satiety; the base of hummus.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Pumpkin

Sweet, gentle and easy to digest; beta-carotene and potassium.

Why it’s good for the body

• Black lentils and quinoa provide complete plant protein and fiber.
• Turmeric has anti-inflammatory and antioxidant effects.
• Coconut milk adds creaminess without dairy.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• The balls can be baked a day ahead.
• The sauce also goes well with tofu or vegetables.
• You can adjust the thickness of the sauce with vegetables or coconut milk.