Puy Lentils with Smoked Tofu and Roasted Red Pepper Recipe

Introduction

This vibrant dish combines earthy puy lentils with smoky tofu and fresh vegetables for a satisfying, nutritious meal. Perfect as a light lunch or a wholesome dinner, it’s quick to prepare and full of flavor.

Ingredients

• 1-calorie oil spray
• 1 large courgette, finely diced
• 100g smoked tofu, finely diced
• ½ tsp smoked paprika
• 1½ tbsp balsamic vinegar
• 250g sachet cooked puy lentils
• 1 red onion, finely chopped
• 1 medium roasted red pepper from a jar (not in oil), about 85g, sliced
• Good handful pea shoots or rocket

Instructions

1. Step 1: Spray a non-stick pan with about three sprays of 1-calorie oil. Add the diced courgettes, smoked tofu, and smoked paprika. Cook together for a few minutes until the courgettes soften.
2. Step 2: Stir in the balsamic vinegar and allow it to sizzle and reduce slightly in the pan.
3. Step 3: Meanwhile, place the cooked puy lentils, finely chopped red onion, and sliced roasted red pepper into a large bowl. Toss gently to break up any clumps of lentils.
4. Step 4: Add the tofu and courgette mixture to the bowl, then toss everything again to combine well.
5. Step 5: Just before serving, scatter the pea shoots or rocket over the top for a fresh, peppery finish.

Tips & Variations

• Try swapping smoked tofu for grilled halloumi or tempeh for a different protein texture.
• Add a squeeze of lemon juice or a sprinkle of fresh herbs like parsley to brighten the flavors.
• If you prefer a warm salad, briefly warm the lentils before mixing with the tofu and vegetables.

Storage

Store the lentil and tofu salad in an airtight container in the fridge for up to 2 days. For best results, add the pea shoots or rocket just before serving to keep them fresh and crisp. Reheat gently if desired, but it also tastes great cold.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of lentils?

While puy lentils hold their shape well, you can substitute with green or brown lentils. Avoid red lentils as they tend to become mushy.

Is smoked tofu necessary for the recipe?

Smoked tofu adds a wonderful depth and smoky flavor, but if unavailable, plain tofu seasoned with smoked paprika or liquid smoke can be a good alternative.

Puy Lentils with Smoked Tofu and Roasted Red Pepper Recipe

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★★★★★

4.9 from 67 reviews

• Author: Sophie
• Total Time: 17 minutes
• Yield: 2 servings 1x
• Diet: Vegetarian

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Description

A vibrant and healthy dish combining smoky tofu with tender Puy lentils, fresh courgettes, and roasted red peppers, dressed with balsamic vinegar and smoked paprika. Perfect for a light lunch or dinner, this recipe delivers a protein-packed, flavorful vegetarian meal bursting with textures and smoky undertones.

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Ingredients

Scale 1x2x3x

Vegetables

• 1 large courgette, finely diced
• 1 red onion, finely chopped
• 1 medium roasted red pepper from a jar (not in oil), about 85g, sliced
• Good handful pea shoots or rocket

Protein & Lentils

• 100g smoked tofu, finely diced
• 250g sachet cooked Puy lentils

Seasoning & Flavoring

• 1½ tbsp balsamic vinegar
• ½ tsp smoked paprika
• 1-calorie oil spray (3 sprays)

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Instructions

1. Prepare the pan: Spray a non-stick pan with 3 sprays of 1-calorie oil to lightly grease it and prevent sticking during cooking.
2. Cook courgettes and tofu: Add the finely diced courgette, smoked tofu, and smoked paprika into the pan. Cook for a few minutes over medium heat until the courgettes soften and tofu is warmed through, stirring occasionally to combine flavors evenly.
3. Add balsamic vinegar: Stir in the balsamic vinegar, allowing it to sizzle and reduce in the pan, which intensifies the tangy and smoky flavor of the dish.
4. Prepare lentil mix: While the courgettes and tofu cook, place the cooked Puy lentils, chopped red onion, and sliced roasted red pepper into a mixing bowl. Toss gently to break up any clumps and evenly distribute the ingredients.
5. Combine all components: Add the cooked tofu and courgette mixture to the bowl with lentils and vegetables; toss everything together to combine all flavors.
6. Serve: Scatter pea shoots or rocket over the top just before serving for a fresh, peppery finish. The dish can be stored in the fridge for up to 2 days.

Notes

• This dish can be served warm or at room temperature, making it versatile for meal prep or quick lunches.
• The smoked paprika and smoked tofu provide rich smoky flavor; adjust the paprika quantity to taste for spiciness.
• Using cooked Puy lentils saves time and adds a nutty texture and flavor.
• For a gluten-free version ensure the balsamic vinegar contains no gluten additives.
• Pea shoots or rocket adds a fresh peppery bite; other salad greens like watercress can be substituted.
• Storage: Will keep for up to 2 days refrigerated in an airtight container.

• Prep Time: 10 minutes
• Cook Time: 7 minutes
• Category: Main Dish
• Method: Stovetop
• Cuisine: Vegetarian European

Keywords: Puy lentils recipe, smoked tofu recipe, vegetarian main dish, healthy lentil salad, smoky tofu, easy vegetarian meals