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

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

a 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 at 12 grams per 1/2 cup, but they also have many other benefits:

  • 1/2 cup of lentils provides 32% of your daily fiber requirements.
  • They contain 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!

READ MORE: Exploring 6 types of lentils with their differences and how to use them

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 make this salad crunchy and fresh and boost your veggie intake for the day!

tofu lentil salad recipe


  • 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
  • A handful of spinach
  • Parsley for garnish (optional)


  • Heat oven to 425 F
  • Pat the tofu dry and season with salt, turmeric, and garlic powder.
  • Coat with olive oil and 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.

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