Seared Tofu with Lentils
This is a religious time of year for many people. For Christians it is the season of Lent and for Muslims the observance of Ramadan. During this period there are dietary restrictions and fasting; some are meatless and some time restricted eating. A vegetarian or vegan diet is one answer. Therefor this recipe is timely for the vegans and is also a flavorful and healthy dish good for any other time.
Lentils are good for you. They are inexpensive, easy to find and a snap to cook. Canned ones are available but they are so simple to cook in a short amount of time there is little need for them. Cooking your own allows you to choose from a greater variety of lentils and have more control over their doneness. Lentils are high in fiber and protein but need to be combined with nuts, seeds, grains or dairy to balance the amino acids.
They are not suitable for a Keto diet for they contain too many carbohydrates. Beluga and French Green lentils have the highest antioxidants and work best for this recipe; they hold their shape and do not turn into mush. Any lentil will do but the flat brown and the red ones are better for soups or stews.
Use firm or extra firm tofu for it is easier to handle, to get in and out of the skillet without falling apart. The tofu itself adds another form of protein, enabling this dish to be a protein powerhouse suitable for a vegan diet.
Kale adds its own strong complement of nutrients. If kale is not to your taste, then try cruciferous vegetables such as savoy cabbage or cauliflower. Broccoli is not recommended for too much time in the pan will turn it into an unappealing gray-brown.
Cooked grain will be a good accompaniment but quinoa will provide a strong protein boost. Couscous, rice, bulgar or even sweet potato are other good choices.
SEARED TOFU With LENTILS
4 to 6 Servings
Ingredients:
- 4 tablespoons olive oil, divided
- 2 cups medium dice onion
- ½ cup peeled and trimmed carrot, medium dice
- ½ cup red bell pepper, medium dice
- 3 cloves garlic, crushed and minced
- 1 cup dry Beluga or French Green lentils
- 4 ounces kale, stems removed and coarsely chopped
- 2 cups vegetable stock or water
- 1 tablespoon mustard seed
- 1/2 cup chopped parsley
- 1 teaspoon lemon zest
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons Za’Atar seasoning, plus more to season the tofu
- 1 tablespoon coco aminos or liquid vegetable aminos
- 1 tablespoon sherry vinegar
- ¼ cup toasted pignolis or pepitas
- 1 pound extra-firm tofu, cut into ½ thick slices
- Cooked grain or couscous for service
Method:
- Rinse the lentils then place them in a saucepan with 3 cups water.
- Bring to a boil over high heat, then lower the heat to low, cover the pan and simmer for 15 to 18 minutes until tender yet still firm.
- Drain the lentils and spread on a sheet pan to cool and stop the cooking process
- In a large skillet or sauté pan, heat 2 tablespoons of olive oil over medium-high heat
- Sauté the onion, carrot and red bell pepper for a few minutes until the onion turns translucent
- Add the garlic and cook a minute or two more
- Add the Za’Atar seasoning, mustard seed, salt and black pepper, then give it a stir to distribute the seasonings
- Now add the lemon zest, aminos, sherry vinegar, and the vegetable stock and stir once again
- Bring it all to a simmer again, add the kale, cover the pan and cook for about 5 minutes
- Add the cooked lentils and the parsley to the pan, bring back to a simmer, then turn the heat off while you cook the tofu
- In another skillet, heat the remaining olive oil over medium-high heat.
- Season both sides of the tofu slices with Za’Atar, and then sear them for 2 minutes on each side.
- You may need to do this in batches, so keep the cooked slices warm while you sear the rest
- If the lentil stew seems too stiff, add a little water until the desired consistency is achieved
Service
- Place your cooked grain of choice on the plates, top with a spoon or two of the lentils, arrange some tofu on the top and shower some pignolis.
- Maybe a little extra virgin olive oil splashed around the plates for a fresh olive oil punch would be nice.
This is highly nutritious meal any time you wish to go meatless. Perhaps on meatless Mondays. If you cook the lentils while cooking the vegetable base, it can be done in a little over half an hour.
Enjoy!