Lentils and Tofu Bowl: Spiced Lentils and Crispy Tofu
This Lentils and Tofu Bowl combines spiced lentils, crispy baked tofu, and brown rice for a balanced meatless meal. Naturally gluten-free and vegan, it's packed with protein, fiber and flavor- perfect for meal prep or easy dinner.
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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
Notes:
Helpful Tips :
- 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
Calories: 564kcalCarbohydrates: 89gProtein: 28gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 497mgPotassium: 1091mgFiber: 23gSugar: 11gVitamin A: 581IUVitamin C: 16mgCalcium: 130mgIron: 8mg
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