Heat the oil in a pan over low heat, add the onion, garlic, and turmeric, and cook for about 5 to 10 minutes until the garlic is golden, stirring often.
Add the lentils, tofu, broth and salt. Increase the heat to a gentle boil, then reduce and simmer, covered, for 10 minutes, stirring regularly to avoid anything sticking to the pan. Add filtered water, ¼ cup at a time, if the stew starts to stick to the bottom.
Stir through the kale and cook uncovered for another 5 minutes, swirling gently now and then so as not to break up the lentils.
Remove from the heat. Add the lemon juice and stir through the mustard and herbs. Serve warm, and garnish with some extra herbs and seeds.
This meal will keep up to 3 days in an airtight container saved in the fridge.
Does the internet need another vegan lentil recipe? This time with tofu and kale? I think so. There are never enough delicious food ideas in this world. And as one of my old friends would say, "Sharing is caring". This vegan lentil recipe with tofu and kale is possibly one of the easiest, wholesome main meals on the website. It ticks all the boxes—satisfying, fast to make, and requires little prep. This is a dish that is also agreeable to the palate, delicately seasoned with a rich balance of earthy and tangy flavours. All we could crave for that mid-week dinner. And did I mention that this vegan lentil recipe is also excellent for batch-prep? Here you have it.
I made this recipe for the first time using produce leftovers—half a red onion and a handful of spring onions, both thinly sliced, for the "onion" ingredient. I also added some crushed ginger that was drying in the fridge. It didn't make the cut for the final version of the recipe, but if you like an extra layer of spicy taste, don't hesitate to throw some chopped fresh ginger in with the garlic. Garlic and ginger together are always a good idea.
This vegan lentil recipe with tofu and kale has stretch. Add more or different species if you feel curry or five species, and swap the kale with broccoli or cauliflower, whatever cruciferous you have in the fridge. Omit the tofu. This recipe has flexibility embedded in it. I also like how this published version finishes with a Mediterranean twist, pairing the kale, lemon juice and mustard together. It brings a spell of sophistication to the dish.
For this particular vegan lentil recipe with tofu and kale, I used canned brown lentils for a change, as we regularly eat lots of red lentils. I was also short on time and wanted to avoid the whole process of simmering dried lentils, which usually adds 15 to 30 minutes to the cooking step. If you plan to use dried lentils instead of canned, I think it is best you pre-cook your lentils in advance, simply because it will take you more time and liquid to go through the recipe, as I said. Trace wrote the method here if you need to check how to cook lentils. Kale is a fast-cooking green, too. If you have time, massage it with some salt before throwing it into the pan. It makes it more vibrant. And if you are after a more soupy overall meal texture, feel free to add water to your broth.
We eat a lot of lentils in my house. I always remember my mom making a French stew she had learned from my grandma. The stew had brown lentils, onions, garlic, laurel leaves and potatoes. It wasn't vegan then; it came packaged with sausages and lard. However, now in 2024, she does make her stew lentils vegan, and I love that for my parents, and me. No more processed meat!
I love lentils because, either dried or canned, they are available all year long and are easy to prepare. I find pulses generally have that power, that kind of accessibility in the kitchen. They are cheap and belly-fulfilling. So I am always looking for new recipes to learn the art of preparing those legume's seeds, to gain knowledge of what pairs well with pulses, lentils. Which spices or cruciferous will reveal another layer of flavours from these seeds? I am also often re-interpreting existing recipes with whatever suits that is in my fridge. It is difficult to go wrong with pulses and, ultimately, lentils.
Lentils are the seeds of legume plants from the pea family. Lentils, and pulses in general, have long been an essential food for humans. There are mentions of beans and chickpeas as far back as ancient Greek times. And research traces evidence of lentil domestication for consumption from the seventh century B.C. in the Fertile Crescent region in the current Middle East. Lentils is a food that humanity knows well, mastering its cooking for more than 10,000 years. If you are a little curious like me, I found this visual guide for pulses online. It includes lentils, of course. There are so many varieties, it is always fascinating!
This vegan lentil recipe is packed with nutrients. It is loaded with protein, 20.8 g per serving, covering 42% of your daily value (DV), and dietary fibre, 11.2 g, with 45% of your DV intake. It also contains essential minerals such as calcium and iron, respectively covering 25% and 36% of your daily value, and Vitamin C and A, at 27% and 14% of DV.
These stellar stats are possible thanks to some of the key ingredients:
Lentils. They contain the nine essential amino-acids, making them a source of complete protein. They are packed with soluble fibre, helping reduce cholesterol and diabetes, and insoluble fibre, which promotes bowel movement and regularity. Lentils are also a source of vitamin B and minerals such as iron, potassium, magnesium, and zinc, which support energy levels, blood cell formation, and an optimal immune system.
Tofu. Same as the lentils above, tofu is an excellent source of complete protein. It is also rich in iron, which benefits oxygen transfers in the body, and has low-saturated fat and cholesterol, making it friendly for heart health.
Kale. A cruciferous vegetable containing an abundance of vitamins K, C, and A, boosting the immune system, and calcium, iron, potassium and magnesium for the minerals, lowering cholesterol levels and reducing blood pressure. It also contains antioxidants, preventing cell damage and some level of fibre regulating digestion and preventing constipation.
I think it is essential to know the history of our foods and what it brings to our lives. Nowadays, there is such a disconnect between where our food comes from, how it is grown, what it takes to arrive on our plates and what it does to us! Hope you will enjoy this new vegan lentils recipe with tofu and kale. Let us know what you think!
