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.
Ingredients
Scale
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)
Instructions
- Prepare the pan: Spray a non-stick pan with 3 sprays of 1-calorie oil to lightly grease it and prevent sticking during cooking.
- 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.
- 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.
- 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.
- Combine all components: Add the cooked tofu and courgette mixture to the bowl with lentils and vegetables; toss everything together to combine all flavors.
- 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
