Recipe: How to Make Lentil Tofu

Are you looking to pack some more protein into your plant-based diet? Are you fed up of ultra-processed meat alternatives, and looking for something more wholesome and sustaining? Then you absolutely need to know how to make lentil tofu!

First and foremost, I cannot take credit for this idea. I saw this YouTube video about a year ago with the basic recipe. It’s a good watch, if you like a video to follow when making a new recipe.

I have since experimented a lot with the recipe and uses of this lentil tofu. Keep reading for my take on the recipe and some ideas for including it into your diet!

The Benefits of Eating Lentils

Lentils really are an underrated super food. They are packed full of plant protein, and are also really high in fibre. Additionally they are sources of several essential nutrients, including iron, folate, magnesium and potassium.

This impressive profile boasts a wide range of health benefits, including:

• Supporting a healthy gut microbiome
• Regulating blood pressure
• Lowering cholesterol levels
• Healthy red blood cell formation
• Stabilising blood sugar levels
• Promoting satiety, which can help with weight management
• Muscle formation and repair
• Healthy immune function

Looking down that list, it is hard to think of reasons NOT to give the humble red lentil a regular spot in your weekly meal plan!

And while we’re thinking about meal planning, lentils are extremely versatile. They can be used as the star of the show in a red lentil dahl. With a longer cook, they melt into soups and stews, adding creaminess and substance. They can be simply boiled and used in place of rice, for example alongside your favourite curry. Or indeed, you can use them to make some delicious red lentil tofu!

The only downside for us, as smallholders working towards self-sufficiency, is that lentils do not grow very well in Scotland. However, they are widely available and inexpensive. So, given their nutrient profile and health benefits, we are more than happy to buy lentils in.

Recipe

Makes one quantity of tofu | Prep time: 12 hours | Cooking time: 30 minutes

We’ll start with the method for the basic red lentil tofu first.

Ingredients

• 1 cup red lentils
• 3 cups boiling water
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp vegetable stock

Method

1. Place your lentils in a sieve and pick them over to remove any that are discoloured, or any other organic material that may be mixed in. Then rinse the lentils under running cold water until they stop foaming.
2. Transfer the rinsed lentils into a large Pyrex jug, and add the boiling water. Cover and leave to stand for 15 minutes.
3. Add the seasoning, then either use an immersion blender or transfer to a jug blender. Blend to a smooth paste.
4. Transfer to a saucepan and cook over a medium heat until your mixture has thickened to the consistency of porridge. Make sure to stir constantly to prevent the mixture from sticking to the bottom of your pan.
5. Pour your mixture into a glass dish (or plastic, if you prefer). Place in the fridge, ideally overnight, to allow the tofu to set. When it is ready, it will be solid enough to cut into cubes (or shape / size chunks as desired).

And now, a few ideas for using your tofu!

Serving Suggestions

Breaded Goujons

Once your tofu is chilled and set, preheat your oven to 180⁰C.

Set out three shallow dishes on your worktop. Add flour to the first, plant milk or beaten egg to the second, and breadcrumbs to the third.

Cut your block of tofu into rectangular strips.

Coat each strip in flour, then dip in your choice of plant milk or beaten egg before rolling in breadcrumbs.

Transfer to a lined baking tray. Bake for 15-20 minutes, until the breadcrumbs are golden brown.

Enjoy while they are hot with some home made potato wedges and seasonal veggies.

Stir Fry

Once your tofu is chilled and set, cut it into cubes or rectangular strips.

Prepare your choice of veggies to stir fry.

Heat 1 tbsp of sesame oil, along with 1 tbsp of soya sauce and a splash of water in your wok.

Add your tofu chunks next. Keep them moving around the pan to prevent them sticking.

Once the tofu chunks are starting to crisp, add your veggies and fry for 3-4 minutes until everything is hot through.

Sprinkle with sesame seeds and serve immediately.

Fishy Fingers

Once you have cooked your blended tofu mixture to make a thick porridge, stir in some dried seaweed. I particularly like these mixed seaweed flakes and use 20g (half a bag).

Transfer the mixture to your glass dish and refrigerate as normal.

Once your tofu is chilled and set, preheat your oven to 180⁰C.

Set out three shallow dishes on your worktop. Add flour to the first, plant milk or beaten egg to the second, and breadcrumbs to the third.

Cut your block of tofu into rectangular strips.

Coat each strip in flour, then dip in your choice of plant milk or beaten egg before rolling in breadcrumbs.

Transfer to a lined baking tray. Bake for 15-20 minutes, until the breadcrumbs are golden brown.

Enjoy while they are hot with some home made potato wedges and seasonal veggies.

Fishy Pie

Once you have cooked your blended tofu mixture to make a thick porridge, stir in some dried seaweed. I particularly like these mixed seaweed flakes and use 20g (half a bag).

Transfer the mixture to your glass dish and refrigerate as normal.

Once your tofu is chilled and set, preheat your oven to 180⁰C.

Cut your tofu into chunks or strips. Transfer these to a lined baking tray, and bake for 15-20 minutes until they start to crisp.

Alternatively, lightly fry the tofu chunks or strips in 1 tbsp olive oil until they start to crisp.

Then they are ready to add to the fishy pie. Full recipe on the way soon!