This One-Ingredient Red Lentil Tofu is inspired by traditional Burmese tofu, which comes from Myanmar (formerly Burma). It’s been a staple there for centuries, especially among the Shan community, which is why it’s often called Shan tofu. Unlike soy tofu from China, this version is made from ground legumes like chickpeas, split peas, or sometimes even rice flour.
You know I adore soy tofu, but this is such a fun alternative if you have a soy allergy or just want to bring some variety to your meals. It’s budget-friendly (about 50 cents a serving) and such a fun way to cook with lentils! I especially love using it in summer to bulk up salads or toss into a stir-fry. Plus, with 17 g of protein, 8 g of fiber, and 5 mg of iron per serving, it’s a really nourishing addition to our plates.
Why I love this recipe (as a nutritionist)
- Soy-free alternative: Perfect for those with soy allergies or who want variety
- Low-sodium: Naturally heart-friendly
- Budget-friendly: About 50 cents per serving, very cost-effective
- Plant-based protein: 17 g per serving from lentils
- Versatile: Works baked, air-fried, pan-fried, or marinated
- Gluten- and nut-free: Naturally suitable for multiple dietary needs
Ingredient notes
- Split red lentils: Mild in flavor, high in protein and fiber, and the key base for this tofu
- Water: Essential for soaking and blending, helps create a smooth batter
- Salt: Optional, enhances flavor but is not required
- Flavor add-ins: Spices like turmeric, garlic powder, or paprika can be blended in for color and taste
How to make this recipe (summary)
Rinse and soak the lentils, ensuring they’re fully prepared for blending.
Blend with fresh water to achieve a smooth consistency. Cook the mixture until it forms a thick paste.
Set in the fridge overnight to firm up. Cut into cubes when ready to use.
Cook using your preferred method, such as baking, air frying, or sautéing, to enjoy its unique texture.
My favorite method is to get a good consistency without using too much oil. Bake at 390°F (200 °C), fan on, for 25 minutes before adding to your favorite meals.
Prep tip: The tofu can be a little fragile, so I recommend cooking it separately first and then adding it to the pan later if you’re making a stir-fry-style dish. Here, I pan-fried it in a generous amount of olive oil, turning it very carefully a couple of times, once each side got golden. The result was beautifully crunchy!
View recipe card below for detailed instructions.
Variations and tips
- Spice it up: Add turmeric, paprika, garlic powder, or cumin to the blend
- Marinate: Toss in your favorite marinade before cooking
- Storage: Refrigerate for up to 5 days
- Cooking methods: Air fry, bake, or pan-fry for different textures (see photo above for detailed cooking instructions)
- Pair with my spicy harissa sauce (pictured below) from the Moroccan-Inspired Nourish Bowl for a delicious combo. Just blend 1 tbsp harissa paste, 2 tbsp tahini, 2 tbsp lemon juice, 2 tbsp water, 1 garlic clove, and 1 tsp of maple syrup
- If you like this recipe, try our Red Lentil Hummus, or One-Ingredient Chickpea Tofu
Why you’ll love this red lentil tofu TLDR
- Soy-free
- Low-sodium
- Budget-friendly
- Protein source
- Allergy-friendly
FAQ
- Is this recipe gluten-free? Yes, it’s naturally gluten-free.
- Do I need to soak the lentils? Yes, soaking is essential for the right consistency and digestibility.
- Is it good for meal prep? Definitely, it stores well in the fridge for up to 5 days.
- Can I add it to salads straight from the container? Technically, yes, if you’re using split red lentils, since they have a short cooking time and were cooked on the stove. But it doesn’t taste great, and to be safe, I prefer to cook them thoroughly.
- There is a slight discolouration (white or light green) after setting in the fridge. Is it safe to eat? Red lentil tofu can change color slightly as it sets due to the natural pigments in the lentils. It might start off looking pale or whitish and then turn slightly green or yellow once it cools and firms up. This is completely normal and doesn’t mean it has spoiled, as long as it’s been cooked properly, cooled, and stored safely. The only time to be cautious is if you notice a sour smell, slimy texture, or any mold. Otherwise, that little bit of discoloration is just part of the process.
One-Ingredient Red Lentil Tofu
Equipment
Ingredients
- ¾ cup (140 g) split red lentils
- 2 cup (480 ml) water
Instructions
- Rinse the lentils thoroughly, then soak them in a large bowl of water for 4 hours or overnight. After soaking, drain the water and rinse the lentils again.
- Add the soaked lentils to a high-speed blender along with 2 cups of fresh water. Blend until the mixture is smooth and homogeneous.
- Transfer the blended mixture to a small pot over medium heat. Bring it to a gentle boil. Then stir constantly until it thickens into a smooth, paste-like consistency (about 5 minutes). Refer to the photos for visual cues on the texture.
- Transfer the thick paste to a glass container and let it set in the fridge overnight.
- Your tofu is now ready to be cooked. You can pan-fry it, air-fry it, or bake it.
