Summer Lentil Salad with Crispy Tofu, Spinach and Red Onion

Photo by Hermes Rivera on Unsplash

In the heat of July, I want food that is light but still keeps me going through the afternoon. This lentil salad is exactly that: tender lentils soaked in a zesty lemon and mustard dressing, fresh baby spinach, thin slices of red onion and golden cubes of crispy tofu on top.

It’s one of those recipes that gets better as it sits, so it’s perfect for a picnic, a lunchbox or a summer buffet. Make a big bowl on Sunday and enjoy it for several days.

Why it’s good for you

• Double plant protein. Lentils and tofu together make this a truly satisfying meal, with all the protein you need to feel full for hours.

• Iron and folate. Lentils and spinach are both good sources of iron and folate, and the lemon juice in the dressing helps your body absorb the iron.

• Good for your gut. The fibre in lentils feeds your gut bacteria and supports steady blood sugar.

• Calcium from tofu. Tofu made with calcium sulphate is a great source of calcium, lovely news if you eat little or no dairy.

Did you make it? I’d love to hear how you enjoyed it. You’ll find more seasonal ideas in my recipes, and if you’d like support finding a way of eating that truly fits your life, have a look at how we can work together.

Servings

4

Prep time

15 Min

Cook time

25 Min

Total time

40 Min

Print

With ImageWithout Image

Summer Lentil Salad with Crispy Tofu, Spinach and Red Onion

A filling vegan lentil salad with golden crispy tofu, baby spinach, red onion and a zesty lemon and mustard dressing. Full of plant protein and perfect for lunchboxes.

Ingredients

• 200 g green or Puy lentils, rinsed
• 1 bay leaf
• 200 g firm tofu
• 1 tbsp cornflour
• 1 tbsp tamari or soy sauce
• 1 tbsp olive oil for frying
• 100 g baby spinach
• ½ red onion, thinly sliced
• A handful of fresh herbs, such as parsley or basil

For the dressing

• 3 tbsp extra virgin olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup
• 1 small garlic clove, crushed
• Salt and freshly ground black pepper

Instructions

1. Put the lentils and bay leaf in a pan, cover with plenty of cold water and bring to the boil. Simmer for 20 to 25 minutes, until tender but still holding their shape. Drain and remove the bay leaf.
2. Meanwhile, pat the tofu dry with a clean tea towel and cut it into 2 cm cubes. Toss it with the tamari, then with the cornflour.
3. Heat the olive oil in a frying pan over a medium-high heat and fry the tofu for 8 to 10 minutes, turning often, until golden and crispy on all sides.
4. Whisk all the dressing ingredients together in a large bowl.
5. Add the warm lentils to the dressing and stir well. Warm lentils soak up the flavours beautifully.
6. Add the spinach, red onion and herbs and toss gently. Taste and adjust the seasoning.
7. Serve in bowls with the crispy tofu on top.

Storage

The lentils keep for up to 3 days in the fridge. Keep the tofu separate and add the spinach just before serving so everything stays fresh and crisp.

Short on time?

Use a 400 g tin or a pouch of cooked lentils, rinsed and drained.

Not vegan?

Crumble some feta or goat’s cheese over the top instead of, or as well as, the tofu.

Did you make this recipe?

Tag @catherinepolet.coach on instagram and hashtag it #healthydeliciousrecipes