$10 Feast: Protein Packed Tofu & Lentil Bowl

Gabrielle Reyes is turning budget-friendly ingredients into a protein-powered bowl that sings. In $10 Feast, the singing vegan chef known as One Great Vegan brings together rice, lentils, tofu, chickpeas, zucchini, carrots, and cilantro for a colorful plant-based meal built around the show’s under-$10 concept. It is hearty, vibrant, and full of the joyful energy that makes Gabrielle’s cooking style so memorable.

This episode of $10 Feast with Gabrielle Reyes is all about showing how simple staples can become something exciting when they are layered with seasoning, texture, and a little kitchen confidence. It is vegan cooking with a beat, a budget, and a big bowl of flavor.

A Protein-Packed Bowl with Personality

The dish Gabrielle makes in this episode is designed to serve five, making it a smart option for meal prep, family meals, or anyone who wants a satisfying vegan dish that can stretch beyond one serving.

The bowl starts with rice, one of the world’s most versatile ingredients. Gabrielle seasons it up and uses it as the base for the meal. Then come red or orange lentils, which add protein and a bright pop of color. Chickpeas bring even more substance, while zucchini and carrots help the bowl feel fresh, colorful, and balanced.

Every ingredient has a job to do, and together they create a meal that feels generous without depending on expensive specialty products.

Tofu Gets Its Big Solo

In true Gabrielle fashion, tofu gets its own moment in the spotlight.

She talks about how extra-firm tofu is the best choice for this kind of dish because it holds its shape, locks in flavor, and creates a more substantial texture. After pressing out the liquid, she cooks the tofu in sesame oil with onions, then seasons it with steak seasoning, nutritional yeast, red pepper flakes, smoked chili powder, and maple syrup.

That combination gives the tofu a bold finish that is smoky, savory, spicy, and lightly sweet. Gabrielle browns the tofu first, then breaks it into chunks, which helps create texture and lets the seasoning coat the pieces beautifully.

It is the kind of tofu that makes the whole bowl feel complete. It brings protein, flavor, and a satisfying bite that can make a simple bowl feel special.

Color Is Part of the Flavor

One of the most fun parts of the episode is Gabrielle’s love of color. She celebrates carrots, zucchini, orange lentils, and fresh cilantro not just because they look beautiful, but because they bring different textures and flavors to the dish.

The carrots add sweetness and vibrancy. The zucchini brings a cost-effective green element. The cilantro adds a fresh, zesty finish that brightens the entire bowl.

Gabrielle makes budget-friendly cooking feel lively and expressive. The message is clear: eating vegan on a budget can still be colorful, creative, and full of personality.

A Bowl That Works All Day

Gabrielle points out that this tofu and lentil bowl can work for breakfast, lunch, or dinner, which makes it especially practical for real life. It is warm enough for a cozy dinner, balanced enough for lunch, and flavorful enough to turn into a savory breakfast bowl.

It can also become something new later. Gabrielle mentions that the ingredients could be thrown into a taco, and that is one of the best things about this kind of meal. The components do not have to remain in a single format. Rice, lentils, tofu, and vegetables can be turned into bowls, wraps, tacos, or quick leftovers during a busy week.

That flexibility is a big part of what makes $10 Feast useful. Gabrielle is not just showing viewers what to cook. She is showing how affordable ingredients can keep working long after the first bowl is served.

Budget Vegan Cooking with Music, Color, and Joy

$10 Feast with Gabrielle Reyes stands out for bringing together practical food budgeting and pure joy. Gabrielle shops, cooks, sings, and seasons with the kind of energy that makes the kitchen feel welcoming.

This episode captures that perfectly. It takes familiar ingredients and turns them into something that feels abundant. Rice, lentils, tofu, vegetables, and chickpeas may be everyday foods, but Gabrielle gives them rhythm, spice, and sparkle.

For viewers looking for budget-friendly vegan meal ideas, this episode is a reminder that affordability doesn’t need to limit creativity. It can actually inspire it.

Don’t miss other $10 Feast episodes. Watch now and get the recipes for Loaded Potatoes, Vegan Noodle Soup, Potato Tacos, and Caribbean Curry.

Money-Saving Tips from the Episode

• Purchase rice, lentils, and dried chickpeas from the bulk section.
• Use inexpensive carrots, zucchini, and onions to add color and volume.
• Choose extra-firm tofu because it holds its shape and creates a more substantial, meat-like texture.
• Make a large quantity of rice and lentils and repurpose the leftovers throughout the week.
• Cook dried chickpeas instead of relying on canned beans when time allows.
• Build a meal by combining several inexpensive side dishes in one bowl: grain, lentils, vegetables, and tofu.
• Use the same seasonings across multiple ingredients instead of buying a separate sauce for every component.
• Compare bulk rice and quinoa prices. Quinoa can replace rice when it is similarly priced or when additional protein is preferred.
• Turn leftovers into tacos, wraps or breakfast bowls instead of preparing an entirely new meal.
• Use cilantro as both a flavorful garnish and a fresh element, rather than buying several different herbs.

Best Results

• Press the tofu thoroughly. Wet tofu will steam rather than become crisp.
• Begin with large tofu pieces and break them up only after browning, as Gabrielle does in the episode.
• Allow the tofu to sit undisturbed long enough to develop a deeply browned surface.
• Season in layers rather than adding everything at the end.
• Use nutritional yeast for savory flavor and to help the spices adhere to the tofu.
• Add maple syrup only near the end so it caramelizes without burning.
• Do not overcook the zucchini; keeping some texture makes the finished bowl more appealing.
• Use a salt-free poultry seasoning when adding a full tablespoon to the vegetables.
• Finish with lime to balance the sesame oil, maple syrup, and smoky seasonings.
• Store each component separately for meal preparation so the vegetables and tofu retain their texture.

Watch $10 Feast: Protein Packed Tofu & Lentil Bowl

$10 Feast: Protein-Packed Tofu & Lentil Bowl is a fun, flavorful episode that shows how rice, lentils, tofu, chickpeas, and vegetables can come together into a satisfying vegan meal with plenty of color and energy.

Binge all episodes of $10 Feast with Gabrielle Reyes for more budget-friendly vegan meals from Gabrielle Reyes.

Print Recipe

Vegan Protein-Packed Tofu & Lentil Bowl

Course: Main Course

Keyword: vegan

Servings: 5 Servings

Author: Gabrielle Reyes

Cost: $10

Ingredients

For the rice

• 1½ cups uncooked long-grain white or brown rice
• 3 cups water or the amount directed on the package
• ½ teaspoon salt
• ½ teaspoon poultry seasoning or steak seasoning optional

For the lentils

• 1 cup dry red or orange lentils rinsed
• 2¼ cups water
• ¼ teaspoon salt

For the smoky tofu

• One 14- to 16-ounce block extra-firm tofu
• 2 tablespoons sesame oil
• ½ cup diced white onion
• 1½ teaspoons steak seasoning
• 3 tablespoons nutritional yeast
• ½ teaspoon crushed red pepper flakes or to taste
• ½ teaspoon smoked paprika or smoked chili powder
• 2 teaspoons maple syrup
• 1 teaspoon additional sesame oil optional
• For the vegetables and chickpeas
• 1 tablespoon sesame oil
• ½ cup diced white onion
• 1 medium zucchini cut into bite-size pieces
• 2 medium carrots thinly sliced or roughly chopped
• 1½ cups cooked chickpeas drained
• 1 tablespoon salt-free poultry seasoning
• Use 2 teaspoons if the blend contains salt
• 2 tablespoons water as needed

For serving

• 2 tablespoons toasted sesame seeds
• ½ cup chopped fresh cilantro
• 1 lime cut into wedges
• Additional crushed red pepper optional

Instructions

Press the tofu

• Drain the tofu and wrap it in a clean kitchen towel or several layers of paper towel.
• Place a heavy pan or plate on top and press for 15–20 minutes. Removing excess moisture helps the tofu brown and absorb more seasoning.
• Cut the tofu into four thick slabs or large pieces. It will be broken into smaller chunks after browning.

Cook the rice

• Combine the rice, water, salt and optional seasoning in a saucepan.
• Bring to a boil, cover and reduce the heat to low. Cook according to the package directions, generally 15–18 minutes for white rice or 35–40 minutes for brown rice.
• Remove from the heat and let it rest, covered, for 5 minutes before fluffing with a fork.

Cook the lentils

• Place the rinsed lentils, water and salt in a separate saucepan.
• Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 10–14 minutes, stirring occasionally, until tender.
• Red and orange lentils soften more than green or brown lentils, so remove them from the heat before they become completely mushy. Drain any excess water.

Brown the tofu

• Heat 2 tablespoons of sesame oil in a large skillet over medium-high heat.
• Add ½ cup diced onion and cook for 2 minutes.
• Place the tofu in the pan and cook without moving it for 4–5 minutes, until deeply browned on the bottom. Turn and brown the second side.
• Season and break up the tofu
• Use a spatula or wooden spoon to break the browned tofu into bite-size, irregular chunks.
• Add the steak seasoning, nutritional yeast, crushed red pepper and smoked paprika.
• Cook for 3–4 minutes, stirring and turning the tofu so the seasonings coat each piece.
• Drizzle in the maple syrup and optional extra teaspoon of sesame oil. Cook for another 1–2 minutes, until the tofu is smoky, savory and lightly caramelized.
• Transfer to a plate and keep warm.

Cook the vegetables

• Return the skillet to medium heat and add 1 tablespoon of sesame oil.
• Add the remaining ½ cup onion and cook for 2–3 minutes.
• Add the zucchini, carrots and poultry seasoning. Cook for 6–8 minutes, stirring frequently, until the vegetables are tender but still colorful.
• Add a tablespoon or two of water if the seasonings begin sticking to the pan.

Add the chickpeas

• Stir the chickpeas into the vegetables and cook for another 3–4 minutes, until warmed through.
• Taste and adjust the seasoning.

Assemble the bowls

• Divide the rice among five bowls.
• Add a spoonful of cooked lentils, followed by the seasoned vegetables and chickpeas.
• Top each bowl with the smoky tofu, toasted sesame seeds and fresh cilantro.
• Serve with lime wedges for a bright, acidic finish.

Notes

Steak and poultry seasonings are generally blends of herbs and spices, but check the labels to confirm that they contain no animal-derived ingredients.