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 cup lentils rinsed
- 1 tablespoon extra virgin olive oil
- 1 small red bell pepper medium diced
- 1 small onion medium diced
- 32 ounces vegetable broth
- 2 cups brown rice cooked
- 1/2 cup pomegranate seeds optional garnish
- 1/4 cup parsley optional garnish
Spice Blend for Lentils
- 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
- 1/2 teaspoon kosher salt to taste
Crispy 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 kosher salt
Instructions
- 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.
- 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.
- 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.
- Cut 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.
- The serving size for 4 meals is ½ cup cooked lentils, about 1/2 cup rice and dividing the tofu block into 4 servings. Garnish with pomegranate seeds and fresh parlsey if desired.
Notes
Notes:
Storing leftovers:
Store rice, lentils and tofu all in separate containers in fridge for up to 3 days. Reheat in the microwave on high for 60-90 seconds.
Recipe update (September 2026): After receiving reader feedback, I thoroughly retested this recipe and updated the lentil measurements and cooking instructions for clearer, more consistent results.
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: When using the lid as they cook, the lentils should not be completely dry. If you'd like it less brothy, remove the lid the. last 5 minutes of cooking.
- 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 ½ cup cooked lentils, about 1/2 cup rice and dividing the tofu block into 4 servings.- To make this less carb heavy, use less rice or no rice.
Nutrition
Calories: 713kcalCarbohydrates: 115gProtein: 29gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gSodium: 879mgPotassium: 997mgFiber: 21gSugar: 6gVitamin A: 646IUVitamin C: 14mgCalcium: 122mgIron: 8mg
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