Tofu and Lentils: Nourishing Recipes with Truth and Heart

Some ingredients seem destined to meet in your kitchen. Tofu and lentils are like that—two humble staples that, together, create dishes rich in nourishment, comfort, and possibility.

Tofu brings silkiness and subtlety. Lentils add earthiness and a grounding bite. Together, they deliver complete plant-based protein, generous fibre, and a sustainable path for your plate. This is food that’s good for you, and good for the world—when sourced thoughtfully.

Let’s explore why they work so well together, how to make the most of them, and three beginner-friendly recipes that you can recreate confidently.

1. Why Tofu and Lentils Belong Together

Nutritional Synergy

• Protein Power:

  • Tofu (firm, calcium-set) provides 12–17g of complete protein per 100g cooked, with all nine essential amino acids.

  • Lentils contribute about 9g of protein per 100g cooked, plus a hearty 8g of fibre.

• Micronutrients:

  • Tofu: 350–861mg calcium (if calcium-set), iron, and magnesium.

  • Lentils: Folate (181µg), iron (3.3mg), potassium.

• Why Together Works:
  While tofu doesn’t need lentils to complete its protein profile, pairing them creates variety in texture, flavour, and micronutrients—making a meal more satisfying and balanced.

2. The Sustainability Story (With Context)

Eating tofu and lentils directly—as in these recipes—has a far lighter footprint than meat. But here’s the full picture:

• Lentils: Drought-tolerant, low water use, enrich soil with nitrogen naturally.

• Soy for Tofu: Efficient in land and water use.

• The Bigger Context: Around 87% of global soy is grown for animal feed, not tofu. This livestock-feed soy is a major driver of deforestation in regions like the Amazon. Choosing tofu for direct consumption supports a smaller, more sustainable share of soy farming—especially if the soy is sourced from regions with strong environmental protections.

3. Beginner-Friendly Recipes

A. Hearty Tofu & Lentil Curry (Serves 4, 35 mins)

Ingredients:

• 200g firm tofu (pressed 15 mins, cut into 2cm cubes)

• 1 cup (200g) cooked brown or green lentils

• 1 medium onion, diced

• 3 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 tsp turmeric

• 1 tsp ground cumin

• 1 tsp ground coriander

• 400g canned diced tomatoes

• 1 cup (250ml) coconut milk

• 1 tbsp oil

• Salt, pepper to taste

• Fresh coriander, to serve

Method:

1. Heat oil in a large pot over medium heat. Sauté onion 4–5 mins until soft.

2. Add garlic, ginger, turmeric, cumin, and coriander. Stir 1 min until fragrant.

3. Add lentils, tofu, tomatoes, and coconut milk. Stir gently.

4. Simmer uncovered 15–20 mins until flavours meld.

5. Season and serve with rice or naan, topped with fresh coriander.

Pro Tip: Press tofu between two plates with a tea towel to remove excess moisture—this helps it absorb more curry flavour.

B. Lentil & Tofu Salad with Zesty Dressing (Serves 4, 20 mins)

Ingredients:

• 200g firm tofu, cubed

• 1½ cups (300g) cooked green or black lentils

• 1 cucumber, diced

• 2 tomatoes, diced

• ½ red onion, finely sliced

• 2 tbsp olive oil

• 1 tbsp soy sauce

• 2 tbsp lemon juice

• 1 tbsp fresh parsley, chopped

Method:

1. Toss tofu cubes with 1 tbsp olive oil and soy sauce. Bake at 200°C for 15 mins until golden.

2. Combine lentils, cucumber, tomatoes, and onion in a large bowl.

3. Whisk remaining olive oil with lemon juice and parsley for dressing.

4. Add baked tofu, pour dressing, toss gently, and serve.

Pro Tip: For a Mediterranean twist, add roasted capsicum and a sprinkle of smoked paprika.

C. Comforting Lentil & Tofu Soup (Serves 4, 30 mins)

Ingredients:

• 150g firm tofu, crumbled

• 1 cup (200g) red lentils

• 1 onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 6 cups (1.5L) vegetable stock

• 1 tsp smoked paprika

• 1 tsp dried thyme

• 1 tbsp oil

Method:

1. Heat oil in a large pot over medium heat. Sauté onion, carrots, celery 5 mins.

2. Add garlic, paprika, thyme; cook 1 min.

3. Add lentils and stock. Simmer 20 mins until lentils are soft.

4. Stir in tofu, simmer 5 mins more.

5. Season and serve with crusty bread.

Pro Tip: A squeeze of lemon at the end brightens the earthy flavours.

4. Quick Nutritional Reference (Per 100g Cooked)

*Calcium-set tofu only; non-calcium-set tofu has much lower calcium.

Final Takeaway

Tofu and lentils are more than a recipe pairing—they’re a lesson in how flavour, nutrition, and sustainability can share the same plate.
When you cook them together, you’re not just feeding yourself well—you’re making a small but meaningful choice for the planet.