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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
