Description
A delicious and nutritious recipe featuring smoky, tender puy lentils mixed with sautéed smoked tofu and fresh courgettes, enhanced by the tang of balsamic vinegar and a touch of smoked paprika. Perfect as a light lunch or a wholesome dinner, this dish is quick to prepare and full of flavorful textures.
Ingredients
Scale
Vegetables and Tofu
- 1 large courgette, finely diced
- 100g smoked tofu, 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
Pan and Seasonings
- 1-calorie oil spray (3 sprays)
- ½ tsp smoked paprika
- 1½ tbsp balsamic vinegar
- 250g sachet cooked puy lentils
Instructions
- Prepare the pan and sauté courgettes and tofu: Spray a non-stick pan with 3 sprays of 1-calorie oil and heat it over medium heat. Add the finely diced courgettes, smoked tofu, and smoked paprika. Cook for a few minutes, stirring occasionally, until the courgettes soften and the tofu is heated through.
- Add balsamic vinegar and reduce: Stir the balsamic vinegar into the pan mixture, allowing it to sizzle and reduce slightly to coat the courgettes and tofu with a tangy glaze.
- Mix lentils, onion, and pepper: While the courgette and tofu cook, 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 and evenly distribute the ingredients.
- Combine all ingredients: Add the cooked tofu and courgette mixture to the bowl with the lentils and vegetables. Toss everything gently until well combined, ensuring the smoky flavors are distributed.
- Serve with fresh greens: Just before serving, scatter a good handful of pea shoots or rocket on top to add freshness and a peppery bite. Serve warm or at room temperature.
- Store leftovers: This dish can be kept in the refrigerator for up to 2 days, making it ideal for meal prep or quick meals the next day.
Notes
- Use smoked paprika for an authentic smoky flavor that complements the tofu and lentils.
- The roasted red pepper should be from a jar and not in oil to keep the dish light.
- This recipe is perfect for vegetarians seeking a protein-rich dish.
- Make sure to toss the lentils gently to keep their texture intact.
- Adding pea shoots or rocket just before serving preserves their fresh and crisp texture.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: European
Keywords: puy lentils recipe, smoked tofu lentils, vegetarian lentil salad, easy lentil dish, healthy lentil meal, smoky lentils, courgette recipes
