Quick and Easy Tofu Lentil Salad - The Perfect Protein Packed Meal

Quick and Easy Tofu Lentil Salad - The Perfect Protein Packed Meal

Did you know lentils are one of the world's oldest foods?


Growers first raised these beans in the Middle East in 8,000 B.C.


The Greeks considered them a poor man's food, while it was a royal treat in Egypt!

When comparing lentils with other plant-based proteins, they come up second after soy products regarding protein content.

Not only do lentils provide a good dose of protein, 12 grams per 1/2 cup, it also has many other benefits.


Benefits of Lentils


  • It's a fantastic resource of fiber, providing 32% of your daily fiber requirements in a single serving.


  • Lentils are full of essential vitamins and minerals such as potassium, folate, zinc, iron, and B vitamins.


  • They contain health-promoting phytochemicals that have anti-inflammatory and antioxidant properties.


  • Lentils are low in calories, low in fat, and contain zero cholesterol!


How to Cook Lentils

Lentils are very easy to cook and require no pre-soaking unlike other beans and legumes.


Rinse them before cooking, place them in a pot, cover with water, bring to a boil and simmer uncovered for 20-30 minutes. As easy as that!



This Lentil salad is a protein and nutrient powerhouse!

It contains lentils, edamame beans, and tofu! All fantastic, high-quality plant-based protein sources.

The cucumber, bell peppers, and spinach makes this salad crunchy and fresh and boosts your veggies intake for the day!


  • Extra firm tofu
  • 1/2 tsp salt
  • 1/2 tsp turmeric
  • 1/2 tsp garlic powder
  • 1/2 cup cooked green lentils
  • 1/2 cup edamame beans
  • 1/2 cup chopped cucumber
  • 1/2 cup bell pepper
  • Handful of spinach
  • Parsley for garnish (optional)


  • Heat oven to 425 F
  • Pat the tofu dry and season with salt, turmeric, and garlic powder.
  • Bake for 20 minutes
  • While the tofu is baking, chop all your veggies and assemble your salad in a bowl.
  • When the tofu is cooked, add the tofu, lentils, and edamame beans.
  • Top with your dressing of choice.
  • Enjoy!


Before cooking, press your tofu for extra crunchiness! This gets rid of excess moisture and makes the tofu crispier.

Simply wrap the tofu block in a paper towel or clean dish rag, place it on a cutting board, and put a heavy object on top. Let it sit for 25-30 minutes.




Interested to see more recipes like this one?

Or perhaps to take a plant-based cooking course?

Then have a look HERE!

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