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 2025
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.
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Why this recipe works
- Meal Prep Friendly: This lentils and tofu recipe keeps well in the fridge so you can make it ahead of time for lunches and dinners. If you love lentils prepared in different ways, be sure to try my Cod and Lentils.
- Beginner Friendly: Similiar to my Five Ingredient Penne Pasta, if you’re new to cooking vegetarian food, there is no complicated steps in this. The recipe is approachable and simple.
- Balanced and Satisfying: Just like my Butternut Squash and Black Bean Enchiladas, lentils bring heartiness and fiber and the crispy tofu lends plant-based protein while giving you one nourishing meal!
Ingredients you’ll need
- Green Lentils: They absorb the flavors beautifully. You can also swap with red lentils.
- Vegetable Broth + Water : 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.
- Sweet onion. Yellow or white are great substitutes.
- Heirloom tomato. Brings freshness and acidity. These are my absolute fave- but any ripe tomato works.
- 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 is will help roast the tofu.
- Spices for the Tofu: Garlic powder, paprika, dried oregano, dried basil, ground thyme and cayenne pepper.
- 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 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. (As the lentils cook, start on the tofu) Then add the chopped heirloom tomato and the red bell pepper along with spices.
Continue cooking for another 10 minutes. Add the water if the lentils need more. Let it cook for another 5-7 minutes.
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: 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 Three: 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 20 minutes. Stir and then bake it for an additional 15-20 minutes. The texture should look crisp and be golden brown when done.
Storing leftovers
Store any remaining leftovers in a glass food storage container in fridge for up to 3 days. Reheat in the microwave on high for 60-90 seconds.
Helpful Tips for The Best Lentils and Tofu Bowl
- Select the Correct Tofu and Press Out Excess Water: Use firm or extra firm. Pressing it out will help with texture and crispiness. This process takes 10-15 minutes. When I first started cooking with tofu, I picked up soft tofu and learned the hard way!
- Coat With Cornstarch: This is the key to the crispy texture especially when baked.
- Cook Lentils Until Done:
- Don’t Skimp on The Spices: The tofu and lentils both rely on seasoning. Be sure to taste as you and adjust when needed.
- Customize the Base: Adjust the base to your dietary needs.
- Serving Size: The serving size for 4 meals is 3/4 cup cooked lentils, about 1/3 cup rice and about a 1/3 cup tofu.
​Serving suggestions
- Breakfast Twist: Ffry 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: Similiar to my Tofu Scramble Tacos, make some fresh tortillas and serve the lentils as tacos and add some sour cream and avocado slices
- Sweet Potato Base: Enjoy the lentil bean tofu mix over roasted sweet potato
- 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.
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Lentils and Tofu Bowl: Spiced Lentils and Crispy Tofu
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Equipment
- paper towels for draining tofu
Ingredients
- 1/2 pound lentils rinsed
- 1 quarts vegetable broth
- 1/2 cup water
- 1 small red bell pepper medium diced
- 1 small sweet onion medium diced
- 1 small 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
tofu
- 2 tablespoons olive oil extra virgin
- 1 tablespoon corn starch
- 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
- 1/2 teaspoon kosher salt
- 1 cup brown rice cooked
- 1/2 cup pomegranate seeds optional garnish
Instructions
- Preheat the oven to 400 degrees for the tofu.
- Place the lentils in a strainer and rinse with cold water. Then drain.
- 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 along withe the spices. (Start on the tofu as the lentils cook)
- Continue cooking for another 10 minutes. Have a quick taste test to check for doneness. Add the water in. Let it cook for another 5-7 minutes.
- Lentils are done when they are tender.
Tofu
- 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.
- Cut the tofu into cubes and place on a lined sheet pan with parchment paper. Toss with the corn starch.
- Drizzle with olive oil and add the spices.
- Place in the oven and bake for 20 minutes. After the 20 minutes, give it a stir and then place back in the oven and continue to cook for another 15-20 minutes.
- Serve in a medium size bowl and top with the pomegranate seeds.
Notes
- Select the Correct Tofu and Press Out Excess Water: Use firm or extra firm. Pressing it out will help with texture and crispiness. This process takes 10-15 minutes. When I first started cooking with tofu, I picked up soft tofu and learned the hard way!
- Coat With Cornstarch: This is the key to the crispy texture especially when baked.
- Cook Lentils Until Done:
- Don’t Skimp on The Spices: The tofu and lentils both rely on seasoning. Be sure to taste as you and adjust when needed.
- Customize the Base: Adjust the base to your dietary needs.
- Serving Size: The serving size for 4 meals is 3/4 cup cooked lentils, about 1/3 cup rice and about a 1/3 cup tofu.
Nutrition
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