Lentils and Tofu Bowl: Spiced Lentils and Crispy Tofu

Looking for the perfect comfort meal that is both nutritious and delicious? This Lentils and Tofu Bowl combines spiced green lentils, crispy baked tofu and hearty brown rice for a meal that’s flavorful and easy to make.

Original Post: September 2022 | Post Updated: September 2026

Green lentils are naturally mild, which makes them perfect to soak up all the spices and seasonings. Paired with crispy tofu, you get plant-based protein and dietary fiber that will keep you full and energized. Just like my Carrot Lentil Soup, this dish is perfect for Meatless Mondays or anyone who wants to dabble in vegetarian cooking without feeling overwhelmed.

Ingredients you’ll need

• Green Lentils. They absorb the flavors beautifully. You can also swap with red lentils.
• Vegetable Broth. Cooking the lentils in broth will give way more flavor than just using water alone.
• Red bell pepper: Adds natural sweetness and color. Yellow or orange work too.
• White onion. 
• Spice for the Lentils: Paprika, dried thyme, dried basil, garlic powder, coriander, dried oregano, cinnamon, sumac (if you can’t find sumac, a squeeze of lemon juice works)
• Firm or Extra-Firm Tofu: Holds up the best when baked. 
• Corn Starch: This is the secret ingredient that will give the tofu a nice crispy texture.
• Extra Virgin Olive Oil: This will help roast the tofu. 
• Spices for the Tofu: Garlic powder, paprika, dried oregano, and salt.
• Brown Rice: This is a nice nutty base for this lentils and tofu bowl. White rice, jasmine, basmati, or even quinoa or delicious rice like my Garlic Turmeric Rice can be used. Or you can skip the grains altogether. 
• Pomegranate Seeds: Optional garnish that gives the dish a nice salty sweet balance.
• Salt and Pepper: Adjust to taste. 

How to make this Lentils and Tofu Bowl

Step One: Preheat the oven to 400 degrees F for the tofu. Start with placing the dried lentils in a strainer and rinse for a few minutes under cold water. Then drain. In a large dutch oven pan over medium-high heat, add the olive oil.  Saute the onions and red bell peppers for about 5 minutes until they start to sweat.

Pro Tip: The best way to check for doneness is to do a taste test. Lentils are done when they are tender. Add a pinch of salt if needed.

Step Two: Add the lentils and the broth. Scatter the lentil seasoning over the top and stir to combine. Bring it to a boil then turn the temperature down to low and let it simmer for about 12-15 minutes with the lid on. (As the lentils cook, start on the tofu) Check on the doneness, give it a stir and continue cooking for another 10 minutes. Lentils should have broth in them and not be completely dry. To have less broth, take the lid off the last 5 minutes of cooking so the broth can reduce. 

Step Three: Roast The Tofu: For the tofu, have a dry surface ready lined with a paper towel. Place the tofu on it and press out the excess water from the tofu using paper towels. A trick is to place something heavy on top for about 10 minutes and let the towels absorb all the excess moisture. The easiest way is to press the tofu between baking sheets or a cutting board.

Step Four: Slice tofu into cubes and place on a lined sheet pan with parchment paper. Press out any additional water if needed. Toss with the corn starch and let it sit for a couple of minutes. Add the olive oil and the spice mixture. Place in the oven and bake for 15 minutes. Stir and then bake it for an additional 15-20 minutes. The texture should look crisp and be golden brown when done.

Step Five: The serving size for 4 meals is about a ½ cup cooked lentils, about 1/2 cup rice and dividing the tofu block into 4 servings. Garnish with pomegranate seeds and fresh parsley if desired.

Storing leftovers

Store the tofu, rice and lentils in separate containers in the fridge for up to 3 days.  Reheat in the microwave on high for 60-90 seconds.

​Serving suggestions

• Breakfast Twist: Fry up some eggs and enjoy it for breakfast.
• Lentil Salad: Toss lentils with green or other vegetables and top with a squeeze of lemon.
• Taco Style: Similar to my Tofu Scramble Tacos, make some fresh tortillas and serve the lentils as tacos and add some sour cream and avocado slices
• Potato or Sweet Potato Base: Enjoy the lentil bean tofu mix over roasted sweet potatoes like these Cumin Sweet Potatoes or yukon golds like these Roasted Za’atar Potatoes. 
• Vegan Enchiladas: Use the lentils and tofu as a filling for vegan enchiladas (and yes you can add more avocado!) Change up the seasoning using my Enchilada Spice Mix or try this All Purpose Seasoning.

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