High-Protein Tofu & Lentil Stir-fry with Mediterranean Vegetables
A robust and flavorful stir-fry packed with protein from tofu and lentils, complemented by a colorful array of seasonal Mediterranean vegetables and a savory soya sauce glaze.
Ingredients
- Tofu375 g
- Broccoli150 g
- Bell Pepper100 g
- Cherry Tomatoes100 g
- Garlic5 g
- Bell Pepper100 g
- Olive Oil7.5 g
- Salt0.3 tsp
- Black Pepper0.3 tsp
- Brown Lentils85 g
- Zucchini100 g
- Soya Sauce10 ml
- Ginger2.5 g
- Dried Basil0.5 tsp
Instructions
- 1Step 1
Rinse lentils thoroughly. In a saucepan, combine lentils with 340ml water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender. Drain any excess water.
- 2Step 2
While lentils cook, press tofu to remove excess water and cut into 1-inch cubes. Chop broccoli into florets, zucchini into half-moons, bell pepper into strips, and halve cherry tomatoes. Mince garlic and ginger.
- 3Step 3
Heat olive oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes until golden brown on all sides. Remove tofu and set aside.
- 4Step 4
Add minced garlic and ginger to the same skillet, sauté for 30 seconds until fragrant. Add broccoli, zucchini, and bell pepper. Stir-fry for 3-5 minutes until vegetables are tender-crisp.
- 5Step 5
Return tofu to the skillet. Add cooked lentils, cherry tomatoes, soya sauce, dried basil, salt, and black pepper. Toss everything together and cook for another 2-3 minutes until heated through and well combined.
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