Vegan lentils with soy & ginger tofu
Combine sweet, sticky, spicy fried tofu with puy lentils, coriander and chilli for a fibre-packed dish
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Prep:15 mins
Cook:40 mins
55 - Easy
Nutrition per serving
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kcal 503
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fat 25g
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saturates 3g
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carbs 32g
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sugars 0g
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fibre 14g
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protein 30g
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salt 0.9g
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
Method
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.
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.
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.
Cut the tofu into thick fingers. Combine the garlic, balsamic vinegar, ginger and soy sauce, then brush this over the tofu pieces.
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.
