Vegan lentils with soy & ginger tofu

Name: Vegan lentils with soy & ginger tofu
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 0
Ingredients: 160g dried puy lentils or lentilles vertes; 2 bay leaves; 2 tbsp rapeseed oil plus a drizzle; 2 onions (350g), finely chopped; 180g celery thinly sliced; 320g carrots finely chopped; 2 tbsp fresh thyme leaves; 1 tbsp wholegrain mustard plus 1 tsp; 2 tbsp raw apple cider vinegar; 1 tbsp chopped flat-leaf parsley; 260g extra-firm tofu; 2 garlic cloves finely grated; 2 tsp balsamic vinegar; 2 tsp finely grated ginger; 2 tsp low-salt soy sauce; 4 tsp toasted three-seed mix; 1 tbsp fresh coriander leaves; 1 red chilli chopped

Good Food team

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Serves 2

Easy

Prep: 15 mins

Cook: 40 mins

A star rating of 4.4 out of 5.8 ratingsRate

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Combine sweet, sticky, spicy fried tofu with puy lentils, coriander and chilli for a fibre-packed dish

Dairy-free

Healthy

High-fibre

High-protein

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Ingredients

Nutrition

Units:

MetricUS

160g dried puy lentils

or lentilles vertes
2 bay leaves
2 tbsp rapeseed oil

plus a drizzle
2 onions

(350g), finely chopped
180g celery

thinly sliced
320g carrots

finely chopped
2 tbsp fresh thyme leaves
1 tbsp wholegrain mustard

plus 1 tsp
2 tbsp raw apple cider vinegar
1 tbsp chopped flat-leaf parsley
260g extra-firm tofu
2 garlic cloves

finely grated
2 tsp balsamic vinegar
2 tsp finely grated ginger
2 tsp low-salt soy sauce
4 tsp toasted three-seed mix
1 tbsp fresh coriander leaves
1 red chilli

chopped

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Nutrition: per serving

kcal503
fat25g
saturates3g
carbs32g
sugars13g
fibre14g
protein30g

high
salt0.9g

Method

step 1

Put the lentils in a pan of water with the bay leaves, and bring to the boil. Boil for 10 mins, then turn the heat down to medium-low and cook for 20 mins more until the lentils are tender.
step 2

Meanwhile, heat the oil in a large non-stick pan over a high heat and fry the onion, stirring often until softened. Add the celery, carrots and thyme, cover with the lid, turn down the heat to medium and cook for 10 mins more, stirring occasionally until the vegetables are tender.
step 3

Drain the lentils and add these to the vegetables in the pan along with 1 tbsp of the mustard and the apple cider vinegar. Measure out half the lentil mixture and set aside – you can use these for lunches later in the week, like in our puy lentil salad with beetroot & walnuts. Toss the parsley through the remaining lentil mixture.
step 4

Cut the tofu into thick fingers. Combine the garlic, balsamic vinegar, ginger and soy sauce, then brush this over the tofu pieces.
step 5

Heat a drizzle of oil in a non-stick pan over a medium heat and fry the tofu on all sides until browned. Serve the tofu over half the lentils, topped with the mixed seeds, fresh coriander and chopped red chilli.

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Vegan lentils with soy & ginger tofu

Ingredients

Nutrition

Method

step 1

step 2

step 3

step 4

step 5

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