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Lentils and Tofu Bowl

I’m not sure how to say, “Welcome to Fall!” and yet it is still 80 degrees outside in Seattle. Well regardless of the beautiful weather, it’s time to cozy up with my Lentils and Tofu Bowl.

Fall is an important time for me and my health as I reflect over year. I love to make protein packed meals so that I can control my sweet tooth once Halloween and the holidays come around.

Green Lentils are one of my favorite beans as they are super easy to make and because they are bland, they absorb all the seasonings well.

If you love this recipe and are looking for more healthy inspiration, be sure to check out my Simple Greek Yogurt Chicken and my Sunday Veggie Dump Pasta .

big pot of green lentils with a spatula

A note on the serving size…

This recipe makes a big pot full of lentils. You may find yourself only using half of what you made for this tofu bowl. I want to give some suggestions on how to use any leftover lentils.

  • fry up some eggs and enjoy it for breakfast
  • make some fresh tortillas and serve the lentils as tacos and add some sour cream and avocado slices
  • enjoy the lentils over rice
  • use the lentils as a filling for lentil enchiladas (and yes add more avocado!)
close up of lentils, rice and tofu with pomegranate seeds

Some tips for Lentils and Tofu Bowl

When selecting tofu, it is important that you use either firm tofu or extra firm. The soft tofu will not give the same texture. Also, make sure to press out any excess water from the tofu. When I first started cooking tofu, I didn’t realize that and I always wondered why my tofu wasn’t turning out. Then one day my vegan friend was talking about how they prepared tofu and I’m like OMG!!!! LOL

Needless to say, now that I have made tofu a ton of times, it’s really easy and tasty! My Lentil Tofu recipe is gluten free and vegan.

For the rice, my recipe calls for brown rice but you can use white or basmati if you like.

close up photo of the tofu and rice with pomegranate seeds
lentils and rice in a dish with a spoon and parsley on the table

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Let’s Get Cooking!

close up photo of the tofu, rice and lentils with pomegranate seeds

Lentils and Tofu Bowl

Nothing screams Fall season like a warm bowl of brown rice, lentils and tofu. Seasoned with herbs and baked to perfection.
Prep Time 15 mins
Cook Time 30 mins
Course Main Course
Cuisine American, Vegetarian
Servings 6
Calories 636 kcal


  • dutch oven
  • sheet pan
  • paper towels for draining tofu


  • 1 pound lentils rinsed
  • 2 quarts vegetable broth
  • 1 medium red bell pepper medium diced
  • 1 medium sweet onion medium diced
  • 1 medium heirloom tomato medium diced

spice blend

  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 2 teaspoons garlic powder
  • 1/2 teaspoon coriander
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon sumac
  • sea salt to taste
  • black pepper to taste


  • 2 tablespoons olive oil extra virgin
  • 1 block tofu firm or extra firm
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon ground thyme
  • 1/4 teaspoon cayenne pepper
  • salt and pepper as needed
  • 2 cups brown rice cooked
  • 1/2 cup pomegranate seeds


  • Place the lentils in a strainer and rinse with cold water. Then drain.
  • Preheat the oven to 400 degrees for the tofu.
  • In a large dutch oven pan over medium high heat, add the lentils, sweet onion and vegetable broth.
  • Bring it to a boil then turn the temperature down to low and let it simmer for about 12-15 minutes. Then add the chopped heirloom tomato and the red bell pepper.
  • Continue cooking for another 10 minutes then add the spice blend, along with some salt and pepper. Let it cook for another 5-7 minutes.
  • Take a quick taste test to check for doneness. Lentils are done when they are tender.


  • For the tofu, have a dry surface ready lined with paper towels. Place the tofu on it and press out the excess water from the tofu using paper towels. Slice the tofu length wise and blot in between.
  • Cut the tofu into cubes and place on a lined sheet pan with parchment paper. Press out additional water if necessary.
  • Toss with olive oil and the herbs and spices.
  • Place in the oven and bake for 25 min.
  • Layer in a bowl : the rice, lentils and then the tofu. Then top with the pomegranate seeds.
  • Enjoy!


Calories: 636kcalCarbohydrates: 108gProtein: 32gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.01gSodium: 143mgPotassium: 1185mgFiber: 29gSugar: 9gVitamin A: 446IUVitamin C: 13mgCalcium: 117mgIron: 9mg
Keyword lentil tofu bowl, lentils, meatless dishes, tofu, tofu bowl, vegetarian
Tried this recipe?Let us know how it was!

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