Eat More Plants Eat More Plants
Eat More Plants Eat More Plants
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  • 447 kcal
  • 37.1 g
  • 43.4 g
  • 13.4 g
  • 15.1 g

Lentil & Tofu Salad

A fresh, filling lentil and tofu salad with a sharp mustard-lemon dressing.

Lunch

Yield

1 serving

Prep time

5 min

Cook time

20 mins

Diet

Plant-based

Method

Cook the Tofu

  1. Preheat the oven to 180°C.
  2. Cut the tofu into cubes and place on a lined baking tray.
  3. Spray or coat with 1g avocado oil, then season with a good pinch of salt and pepper.
  4. Bake for around 20 minutes, or until lightly golden.

Cook the Lentils

  1. Rinse the lentils, then add to a small pan of water.
  2. Bring to a boil and cook for around 15 minutes, then test the texture.
  3. Once tender, drain and cool under the tap before adding to the salad.

Make the Salad

  1. Chop the cucumber, red onion and cherry tomatoes, then add to a bowl with the salad leaves.
  2. Add the cooled lentils and baked tofu.
  3. Mix the mustard, lemon juice, maple syrup, garlic granules, salt and pepper together in a small bowl or jar.
  4. Pour over the salad and mix well before serving.

This keeps well for a few days, so you can prepare it in batches. To extend the shelf life, I’d suggest keeping the dressing separate and adding it just before eating.

Phe's notes

This is a simple, protein-rich lunch that still feels fresh and light. The tofu and lentils make it properly filling, while the cucumber, tomatoes and leaves keep it salad-y rather than stodgy.

You get plant protein from both the tofu and lentils, fibre from the lentils and veg, and a sharp mustard-lemon-maple dressing to pull everything together.

It’s extra delicious with smoked tofu. However, I’d caution against consuming smoked food on a frequent basis (but occasionally is fine).

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