This Tofu and Lentil Salad with Spiced Yogurt is my new go-to vegetarian salad recipe. With simple ingredients and a lot of flavor, this salad is great for healthy meal prep or an easy healthy lunch or dinner.
It took me years to appreciate tofu, but I'm so happy I do. Often tofu is soggy and bland, but not around here! I only like tofu really crispy - with the right texture, it is absolutely delicious. And great for you.
This Tofu and Lentil Salad with Spiced Yogurt is packed with nutrition and flavor. With delicious lentils, perfectly baked tofu, and a turmeric yogurt sauce, this is a great recipe to add to your rotation.
I love tofu, but I didn't always love tofu. I thought tofu was soggy and bland, but thanks to the help of some tofu loving friends, I learned I was so wrong. Once I discovered you can crisp tofu, I never looked back, and I eat it about once a week.
If you're new to eating tofu, try this recipe out. It's full of flavor and texture. With the crispy tofu, soft lentils, and crunchy onions, this salad is anything but boring.
The trick to crispy tofu is cornstarch. By coating it in cornstarch, it helps create a crispy layer that is soooo delicious.
And did I mention the sauce? Spiced yogurt with lemon juice, garlic, turmeric, and red pepper flakes is the perfect addition to this salad. My recommendation is to make extra - because you're going to want to eat it with everything!
Tofu and Lentil Salad with Spiced Yogurt Ingredients
Here are the ingredients you will need for this recipe:
- Extra firm tofu
- Olive Oil
- Soy Sauce - or Tamari or Coconut Aminos
- Corn Starch
- Greek Yogurt
- Lemon Juice
- Red Pepper Flakes
- Salt and Pepper
- Red Onion
- Extra Virgin Olive Oil
- Pine Nuts
Start by draining tofu. Squeeze out as much excess water from the tofu as you can. Wrap the tofu in a paper towel and place on a cutting board.
Top with something heavy, like a cast iron pan or some cookbooks. Let the tofu sit for at least 30 minutes, letting water drain.
After the tofu is drained, preheat oven to 400 degrees F.
Slice tofu lengthwise in half, then cut in half widthwise, so there are four rectangular pieces of tofu per block.
In a large mixing bowl, combine tofu, olive oil, and soy sauce. Add the corn starch and mix gently. Coat tofu evenly and place on a baking sheet lined with aluminum foil. Bake for 30 minutes, flipping halfway through.
While tofu is cooking, make the spiced yogurt sauce. Combine Greek yogurt, lemon juice, garlic, turmeric, red pepper flakes, salt, and pepper in a bowl. Mix well and set aside.
Then, make the salad. Combine lentils, red onion, cilantro, extra virgin olive oil, pine nuts, salt, and pepper in a large bowl. Mix well and set aside.
When tofu is baked and crispy, top salad with tofu and add additional cilantro and pine nuts. Serve with a dollop of spiced yogurt sauce and enjoy.
Here are a few things you'll need for this recipe. You can buy all of the following products on Amazon.
Baking Sheet - One of the best tools a home cook can have is a good non-stick baking sheet. I love this one - it has great quality and will last.
Pine Nuts - I sometimes have a hard time finding pine nuts at the grocery store, but I can always find them in bulk on Amazon!
Mixing Bowls - Every home cook needs a good set of mixing bowls. You need two sizes of mixing bowls for this recipe - check out this set. It's great with many sizes of bowls with smart storage.
Frequently Asked Questions
On it's own, tofu is very bland and plain. However, this makes it a great choice to flavor it in any way you like. Tofu will take on whatever flavor or seasonings you add to it.
Tofu is an extremely versatile food. It's delicious crisped and seasoned then paired with rice or pasta dishes. Or, crisp large pieces and enjoy in a sandwich or a wrap. It's also delicious with vegetable and in soups.
Here are some substitutions and variations for this recipe:
Tofu Preparation - You can easily pan sear the tofu instead of baking, this also yields a crispy result! Just sear for 7 minutes on each side over medium heat in a skillet.
Tofu Substitutions - Tempeh or Seitan are good substitutions in this recipe if you really don't like tofu.
Lentil Substitutions - You may use any type of lentils in this recipe. If you are looking for a lentil substitute, you may use chickpeas, cannellini beans, or brown rice. All would be delicious in this recipe.
More Vegetarian Recipes
Here are some more delicious and nutritious vegetarian recipes! I love all of these throughout the week for balanced and healthy meals.
Vegan Tofu Tacos - I LOVE these tacos. They explode with flavor with crispy tofu and a delicious cilantro lime salsa. Trust me - meat lovers and vegans alike will love this one. It's a great recipe for meal prep too!
Vegan Cauliflower Steaks - Cauliflower lovers, this one's for you! These flavorful cauliflower steaks are a delicious change up from everyday chicken or fish. I love serving with a salad and cilantro lime rice. Yum!
Crispy Tofu with Spicy Cilantro Oil - This one is a Tasting with Tina classic, it's one of the first recipes on my website! And I sill make it. This recipe is a solid crispy tofu recipe. And the spicy cilantro oil is SO good.
Tofu and Lentil Salad with Spiced Yogurt
For the tofu:
- 2 blocks extra-firm tofu
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 2 tablespoons corn starch
For the yogurt sauce:
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 2 cloves garlic minced
- 1 teaspoon turmeric
- ½ teaspoon red pepper flakes
- Pinch of salt and pepper
For the lentils:
- 2 15 oz cans Heinen’s Organic Lentils drained
- ½ red onion sliced
- 2 tablespoons extra virgin olive oil
- ½ cup chopped cilantro plus more for serving
- ½ cup pine nuts plus more for serving
- Pinch of salt and pepper
- Drain tofu and squeeze out as much excess water as you can. Wrap in a paper towel and place on a cutting board. Top with a heavy object, such as a cast iron pan. Let tofu sit for 30 minutes, letting water drain.
- Preheat oven to 400 degrees F.
- Slice tofu lengthwise in half, then cut in half widthwise, so there are 4 rectangular pieces of tofu per block.
- In a large mixing bowl, gently combine tofu, olive oil, and soy sauce. Add the corn starch and mix again. When tofu is coated evenly, place on a baking sheet lined with aluminum foil. Bake for 30 minutes, flipping halfway through.
- Combine Greek yogurt, lemon juice, garlic, turmeric, red pepper flakes, and salt and pepper in a bowl. Set aside.
- In a large bowl, combine lentils, red onion, extra virgin olive oil, cilantro, pine nuts, salt, and pepper. Mix well. Place baked tofu over lentil mixture and top with addition-al pine nuts and cilantro. Serve with a dollop of spiced yogurt sauce.