Vegan Protein-Packed Tofu & Lentil Bowl
Servings: 5 Servings
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.