Garlic Lentils and Tofu
Experience the perfect harmony of bold flavors and hearty textures with this Garlic Lentils and Tofu recipe, a wholesome plant-based dish that’s as satisfying as it is nutritious. Tender lentils simmered in fragrant garlic, cumin, and smoked paprika are paired with golden, crispy tofu coated in a savory soy glaze for a protein-packed meal that’s bursting with umami. This easy yet elevated recipe comes together in just 45 minutes, making it ideal for weeknight dinners or meal prep. Finished with a hint of lemon and optional fresh parsley for a pop of brightness, this dish is not only vegan-friendly but also rich in fiber, nutrients, and flavor. Serve it as a standalone entrée or alongside crusty bread or steamed greens for a complete, mouthwatering meal.
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Recipe Information
Ingredients
- 1 cup Lentils
- 14 oz Tofu (firm or extra-firm)
- 6 units Garlic cloves
- 3 tablespoons Olive oil
- 1 medium Onion
- 3 cups Vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 2 tablespoons Soy sauce
- 1 tablespoon Cornstarch
- 2 tablespoons Chopped fresh parsley (optional for garnish)
- to taste Salt
- to taste Black pepper
- 1 tablespoon Lemon juice
Instructions
Rinse 1 cup of lentils under running water and set them aside.
Press the 14 oz block of tofu for 15 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.
Finely dice 1 medium onion and mince 6 garlic cloves. Set aside.
In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
Add the minced garlic, 1 teaspoon of ground cumin, and 1 teaspoon of smoked paprika to the saucepan. Cook for 1 minute until fragrant.
Pour 3 cups of vegetable broth into the saucepan and bring to a boil. Add the rinsed lentils, reduce the heat to low, cover the saucepan, and simmer for 20-25 minutes until the lentils are tender. Stir occasionally to prevent sticking.
While the lentils are cooking, heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
In a small bowl, combine 2 tablespoons of soy sauce and 1 tablespoon of cornstarch. Mix well to create a slurry.
Add the tofu cubes to the hot skillet and cook for 3-4 minutes on each side until golden and crispy.
Reduce the heat to medium and pour the soy sauce slurry over the tofu. Toss the tofu cubes until evenly coated and let them cook for 1-2 minutes until the sauce thickens. Remove from heat.
Once the lentils are tender, season them with salt, black pepper, and 1 tablespoon of lemon juice. Stir well to combine.
Serve the garlic lentils warm, topped with the crispy tofu cubes. Garnish with 2 tablespoons of chopped fresh parsley, if desired.
Nutrition Facts
Calories |
1692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.9 g | 120% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 11.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5673 mg | 247% | |
| Total Carbohydrate | 129.0 g | 47% | |
| Dietary Fiber | 36.0 g | 129% | |
| Total Sugars | 24.0 g | ||
| Protein | 97.7 g | 195% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2971 mg | 229% | |
| Iron | 24.7 mg | 137% | |
| Potassium | 3480 mg | 74% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
