Vegan Lentils with Soy & Ginger Tofu Recipe

Introduction

This vegan lentils with soy and ginger tofu dish is a hearty, flavorful meal that balances earthy lentils with vibrant, aromatic tofu. It’s perfect for a nutritious lunch or dinner that’s both satisfying and easy to prepare.

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

Instructions

1. Step 1: Put the lentils and bay leaves in a pan of water and bring to a boil. Boil for 10 minutes, then reduce heat to medium-low and simmer for 20 minutes until the lentils are tender.
2. Step 2: While the lentils cook, heat 2 tbsp rapeseed oil in a large non-stick pan over high heat. Fry the onions, stirring frequently until softened. Add celery, carrots, and thyme. Cover with a lid, reduce the heat to medium, and cook for 10 minutes, stirring occasionally, until vegetables are tender.
3. Step 3: Drain the lentils and add them to the cooked vegetables along with 1 tbsp wholegrain mustard and apple cider vinegar. Stir well. Set aside half of this lentil mixture for later use. Toss the chopped parsley through the remaining lentils in the pan.
4. Step 4: Cut the tofu into thick finger-sized pieces. Combine grated garlic, balsamic vinegar, grated ginger, and soy sauce in a bowl and brush the mixture over the tofu pieces.
5. Step 5: Heat a drizzle of rapeseed oil in a non-stick pan over medium heat. Fry the tofu pieces on all sides until nicely browned.
6. Step 6: Serve the tofu on top of the lentil mixture. Sprinkle with toasted three-seed mix, fresh coriander leaves, and chopped red chilli for extra flavor and crunch.

Tips & Variations

• Use extra-firm tofu for a firmer texture that browns well; pressing the tofu beforehand can improve firmness even more.
• If you prefer less heat, omit or reduce the red chilli, or swap it for sweet paprika for a milder flavor.
• The reserved lentil mixture makes a great base for salads or wraps—try it with roasted beets and walnuts for a fresh lunch.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave until warmed through. The lentil mixture can also be frozen for up to 1 month; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned lentils instead of dried?

Yes, canned lentils can be used to save time. Rinse and drain them well before adding to the vegetables, and reduce cooking liquid accordingly since canned lentils are already cooked.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free, but be sure to use gluten-free soy sauce to avoid any hidden gluten-containing ingredients.

Vegan Lentils with Soy & Ginger Tofu Recipe

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★★★★★

4.6 from 60 reviews

• Author: Noah
• Total Time: 55 minutes
• Yield: 2 servings 1x
• Diet: Vegan

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Description

A hearty and flavorful vegan dish featuring tender Puy lentils cooked with aromatic vegetables and fresh herbs, paired with pan-fried ginger and soy marinated tofu. This vibrant meal is infused with mustard and apple cider vinegar for a tangy kick, topped with crunchy toasted seeds, fresh coriander, and a hint of red chili for subtle heat. Perfect as a nourishing lunch or dinner option that combines protein-rich lentils and tofu in a wholesome plant-based recipe.

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Ingredients

Scale 1x2x3x

Lentils and Vegetables

• 160g dried puy lentils or lentilles vertes
• 2 bay leaves
• 2 tbsp rapeseed oil, plus a drizzle for frying tofu
• 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 for serving
• 2 tbsp raw apple cider vinegar
• 1 tbsp chopped flat-leaf parsley

Tofu and Marinade

• 260g extra-firm tofu
• 2 garlic cloves, finely grated
• 2 tsp balsamic vinegar
• 2 tsp finely grated ginger
• 2 tsp low-salt soy sauce

Toppings

• 4 tsp toasted three-seed mix (e.g., pumpkin, sesame, sunflower seeds)
• 1 tbsp fresh coriander leaves
• 1 red chilli, chopped

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Instructions

1. Cook the Lentils: Place the dried puy lentils and bay leaves in a pan filled with water. Bring it to a boil, then reduce the heat to medium-low and simmer uncovered for about 30 minutes, starting with 10 minutes at a full boil. Cook until the lentils are tender but hold their shape. Drain and set aside.
2. Sauté the Vegetables: In a large non-stick pan, heat 2 tablespoons of rapeseed oil over high heat. Add the finely chopped onions and stir often until softened. Add the sliced celery, chopped carrots, and fresh thyme leaves. Cover the pan with a lid, reduce the heat to medium, and cook for 10 minutes more, stirring occasionally until the vegetables are tender.
3. Combine Lentils and Vegetables: Add the drained lentils to the cooked vegetables in the pan along with 1 tablespoon of wholegrain mustard and 2 tablespoons of raw apple cider vinegar. Stir well to combine. Remove half of the lentil mixture and set aside for future meals. Stir the chopped flat-leaf parsley into the remaining lentil mixture in the pan.
4. Prepare Tofu Marinade: Cut the extra-firm tofu into thick finger-sized pieces. In a small bowl, combine the finely grated garlic, balsamic vinegar, grated ginger, and low-salt soy sauce. Brush this marinade evenly over all sides of the tofu pieces.
5. Pan-Fry the Tofu: Heat a drizzle of rapeseed oil in a non-stick pan over medium heat. Fry the marinated tofu pieces, turning frequently, until they are browned on all sides and heated through, approximately 6-8 minutes.
6. Assemble and Serve: Serve the pan-fried tofu over the lentil and vegetable mixture. Top generously with the toasted three-seed mix, fresh coriander leaves, and chopped red chili for a vibrant and textured finish.

Notes

• You can reserve half the lentil mixture to use in salads, such as a puy lentil salad with beetroot and walnuts, for convenient meal prep.
• Adjust the amount of red chili according to your preferred spice level or omit for a milder dish.
• If you prefer, bake the tofu marinated pieces at 200°C (400°F) for 20-25 minutes as an alternative to pan-frying.
• Use extra-firm tofu to ensure it holds its shape well during cooking.
• For a gluten-free version, replace wholegrain mustard and soy sauce with certified gluten-free alternatives.

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Vegan

Keywords: vegan lentils, soy ginger tofu, puy lentils recipe, plant-based main course, vegan protein, healthy vegan dinner