Dinner · The Runner’s Kitchen
Roasted squash, tofu & red lentil dhal
A warming bowl of soft lentils, golden squash and tofu, with ginger, coconut and lime.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Ground cumin, turmeric and mild curry powder to taste. These seasonings are excluded from nutrition totals.
Listed allergens: soya. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 4 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 12.2* g
- Sugars
- 12.1 g
- Saturated fat
- 7.4 g
- Sodium
- 14.6 mg
- Potassium
- 1,190.1* mg
- Calcium
- 112.1* mg
- Magnesium
- 136.0* mg
- Phosphorus
- 460.1* mg
- Iron
- 8.44* mg
- Zinc
- 3.88* mg
- Selenium
- 26.9* µg
- Iodine
- 4.6* µg
- Vitamin A (retinol equivalents)
- 928.6* µg
- Vitamin D
- 0.00 µg
- Vitamin E
- 5.20* mg
- Vitamin K1
- 2.3* µg
- Thiamin (B1)
- 0.69* mg
- Riboflavin (B2)
- 0.17* mg
- Vitamin B6
- 0.64* mg
- Vitamin B12
- 0.00 µg
- Folate
- 171.8* µg
- Vitamin C
- 41.7* mg
- Niacin equivalents (B3)
- 8.8* mg
- Pantothenic acid (B5)
- 1.7* mg
- Biotin (B7)
- 3.2* µg
- Copper
- 1.0* mg
- Manganese
- 2.2* mg
- Chloride
- 150.1* mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Heat the oven to 220°C, or 200°C fan. Cut peeled squash and patted-dry tofu into small cubes, toss with half the oil on a roomy tray and roast for about 25–30 minutes, turning once, until the squash is soft and both have browned edges.
- Soften chopped onion in the remaining oil. Add crushed garlic, ginger, finely chopped chilli and curry spices; stir briefly.
- Rinse the lentils and add with coconut milk and 850 ml water. Simmer for 20–25 minutes, stirring often and adding water if needed.
- Meanwhile, cook rice according to the pack. Keep the cooked rice hot until serving.
- Fold roasted squash and tofu through the dhal and heat until piping hot. Finish with lime juice, then divide dhal and rice into 4 portions.
Fit it around your training.
Why this combination?
Tofu and lentils combine to provide plant protein. Roasting the squash adds sweetness; lime and ginger keep the coconut sauce lively.
When it could work for you
A substantial cold-weather meal after training. Lentils can be filling, so give yourself digestion time if eating before a run.
Plan food before, during & after your runStorage & leftovers.
Cool rice quickly, ideally within one hour, refrigerate and eat within 24 hours. Reheat once until steaming hot. Cool the dhal promptly in separate shallow containers and refrigerate within one to two hours; eat within 48 hours or freeze.
Make meal prep easierSomething for your next day.
All recipes
Dinner · 40 min prep & cooking
Sticky ginger-lime chicken with charred broccoli
Caramelised chicken in a glossy soy, honey and lime glaze. Charred broccoli and rice catch every spoonful of sauce.
Dinner · 45 min prep & cooking
Shawarma-style chicken & chickpea traybake
Warm spices, roasted peppers and chickpeas with crisp edges, finished with lemon-garlic yoghurt and warm wraps.
Dinner · 55 min prep & cooking + 5 min resting
Smoky beef & bean enchilada bake
Soft tortillas filled with smoky beef and kidney beans, baked under tomato sauce and a bubbling cheddar crust.