Tofu and Lentil Stir-Fry
Benefits:
- Tofu offers plant-based protein and is a good source of calcium and iron.
- Lentils are rich in protein, dietary fiber, and essential nutrients.
- This dish provides a combination of protein from tofu and lentils along with a variety of colorful vegetables.
- The use of ginger, garlic, and sesame oil can add a depth of flavor and potential health benefits to the stir-fry.
INGREDIENTS
- 200g firm tofu, cubed
- 1/2 cup brown or green lentils, washed and soaked
- 1 onion, finely chopped
- 1 bell pepper, thinly sliced
- 1 carrot, thinly sliced
- 1 zucchini, thinly sliced
- 2-3 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil or cooking oil
- 1 teaspoon chili sauce or sriracha (adjust to taste)
- Salt and pepper to taste
- Fresh cilantro leaves, chopped (for garnishing)
- Sesame seeds (for garnishing, optional)
INSTRUCTIONS
Prepare Lentils: Wash and soak the lentils for about 30 minutes. Drain before using.
Sauté Tofu: In a large pan or wok, heat a tablespoon of oil over medium-high heat. Add the tofu cubes and cook until they are golden brown and crispy on all sides. Remove the tofu from the pan and set aside.
Sauté Aromatics: In the same pan, add a bit more oil if needed. Add minced garlic and ginger. Sauté for a minute until fragrant.
Add Vegetables: Add the chopped onion, bell pepper, carrot, and zucchini. Stir-fry for a few minutes until the vegetables start to soften but remain crisp.
Add Lentils: Add the soaked and drained lentils to the pan. Stir-fry for a couple of minutes to combine with the vegetables.
Season: Add soy sauce, sesame oil, chili sauce or sriracha, salt, and pepper. Mix well to coat the vegetables and lentils with the flavors.
Add Tofu: Return the sautéed tofu to the pan. Gently mix it with the lentil and vegetable mixture.
Stir-Fry: Continue to stir-fry everything together for a few more minutes until the flavors meld and the lentils are cooked.
Adjust Seasoning: Taste and adjust the seasoning, adding more soy sauce, chili sauce, salt, or pepper if needed.
Serve: Garnish the tofu and lentil stir-fry with chopped cilantro leaves and sesame seeds (if using). Serve hot as a main dish with rice or noodles.
TIPS
- You can customize the vegetable selection based on what you have available.
- Adjust the spiciness by modifying the amount of chili sauce or sriracha.
- Serve this tofu and lentil stir-fry as a protein-packed and satisfying meal.
NUTRITION VALUE
- Calories: ~250-300 (per serving)
- Carbohydrates: ~30-35g
- Protein: ~15-18g
- Fat: ~10-12g
- Fiber: ~8-10g
