Lentil tofu

When & How

Lentils are complete as they’re made of plant-based proteins and carbohydrates.

Each meal should ideally include all three macronutrients (carbohydrates, proteins and fats) with a vegetable side dish. In this case, the lentil tofu will be the source of protein and carbohydrates. Now let’s add a vegetable and a source of fat to make the meal balanced.

Here are some menu ideas:

Oriental Salad (lunch): Crispy lentil tofu (oven-baked with cumin & evo oil), cabbage, tahini & evo oil


Fresh Salad (lunch): Stir-fried lentil tofu (evo oil), lettuce, cucumbers, hemp pesto


Spicy Bowl (dinner): Stir-fried lentil tofu (evo oil & curry powder), sauteed zucchini (evo oil, garlic & chili flakes), ½ avocado


Comfort Bowl (dinner): Crispy lentil tofu (oven-baked with evo oil), baked sweet potatoes & a side of endives (raw or grilled) – Yup! You can combine two different sources of carbohydrates (in this case lentils and potatoes, but you can also combine tofu with grains). It’s all about portion control


(4 servings)

  • 140g lentils (I used orange, but you can use any type of lentils)
  • 355ml boiling water
  • 475ml room temperature water 
  • Salt & pepper (optional)


  1. Rinse the dried lentils under cold water to remove any dust or debris.
  2. Combine the lentils and 355 ml boiling water in the container of a blender. Let stand for 15 to 20 minutes until the lentils are plump and the water has cooled.
  3. Blend the lentil-water mixture on high speed until smooth.
  4. Pour the lentil mixture into a medium-size saucepan over medium heat. Whisk in the remaining 2 cups of water. Add optional salt and black pepper.
  5. Whisk over for 6 to 8 minutes until the mixture becomes very thick.
  6. Transfer the batter to an 8-inch (20 cm) square glass or ceramic baking dish (the dish does not need to be oiled). Smooth the top.
  7. Leave uncovered and refrigerate the tofu for at least 60 minutes until firm. The longer the refrigeration, the firmer the tofu.
  8. Remove from the baking dish. Cut the tofu into the desired shapes and sizes.


  • You can substitute lentils with lentil or chickpea flour



Lentils are a complete food. Indeed, they are both a good source of veg proteins and a good source of carbohydrates. They have a low glycemic index which makes them ideal for keeping the blood sugar down while maximizing energy levels. This type of legume is rich in fiber which is good for the microbiome and so promotes gut health. Lentils are also rich in minerals, including calcium, iron, and phosphorous.

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