Vegan lentils with soy & ginger tofu

A hearty, protein-packed vegan meal perfect for muscle building and weight management. Tender green lentils are simmered with aromatic vegetables, complemented by pan-seared tofu coated in a savory soy-ginger glaze. Simple, wholesome, and incredibly flavorful!

Vegan lentils with soy & ginger tofu

Preparation

1
Press the extra-firm tofu for at least 15-20 minutes to remove excess water. You can wrap it in a clean cloth or paper towels and place a heavy object on top. Once pressed, cut the tofu into bite-sized cubes or slices.
2
Rinse the green lentils thoroughly under cold water.
3
Finely chop the onion, mince the garlic, and grate the fresh ginger.
4
Heat one teaspoon of sesame oil in a medium pot or saucepan over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
5
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
6
Add the rinsed lentils, vegetable broth, and water to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Stir occasionally and add a splash more water if the mixture becomes too dry.
7
While the lentils are simmering, prepare the tofu. In a small bowl, whisk together the Tamari (gluten-free soy sauce), rice vinegar, and a pinch of black pepper.
8
Heat another teaspoon of sesame oil in a non-stick skillet over medium-high heat. Add the pressed tofu cubes/slices in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and slightly crispy on all sides.
9
Pour the Tamari-vinegar mixture over the cooked tofu in the skillet. Toss gently to coat the tofu evenly and cook for another 1-2 minutes, allowing the glaze to thicken slightly and adhere to the tofu.
10
Once the lentils are cooked, check for seasoning and add black pepper to taste.
11
Serve the warm lentils topped with the glazed soy-ginger tofu. Garnish with fresh cilantro or chopped green onions if desired.

Nutrational Values per serving

71
kcal
5g
protein
9g
carbs
2g
fat

Ingredients

  • Extra-Firm Tofu 1 block
  • Green Lentils (dried) 100 g
  • Onion 1 medium
  • Garlic 3 cloves
  • Fresh Ginger 10 g
  • Tamari (Gluten-Free Soy Sauce) 4 tbsp
  • Rice Vinegar 1 tbsp
  • Sesame Oil 2 tsp
  • Vegetable Broth 400 ml
  • Water 100 ml
  • Black Pepper 0.5 tsp
  • Fresh Cilantro (optional) 10 g
vegan high-protein high-fiber low-fat low-calorie sugar-free clean-eating gluten-free
Difficulty 1/3
Duration 45 Min