Lentil Tofu – A High-Protein, Fibre-Packed Soy-Free Block
Lentil tofu—sometimes called red lentil tofu—is a naturally firm, sliceable protein block made by blending and cooking soaked lentils until they thicken and set. No coagulants. No starch. Just lentils + heat + time.
Unlike soy tofu, which relies on curdling soy milk, lentil tofu sets through protein coagulation and starch gelatinisation—making it a true tofu in spirit and in science.
Perfect for soy-free diets, gut-health lovers, and anyone looking for a whole-food protein source with serious versatility.
🧪 Why It Works
Red lentils break down easily with soaking and blending.
When heated, their natural proteins and starches thicken into a paste, which solidifies as it cools.
The result? A firm, sliceable block that you can pan-fry, toss into curries, or cube for salads.
⚖ Lentil Tofu vs. Soy Tofu
🥣 Ingredients
1 cup split red lentils (or yellow lentils)
3 cups water (2 for soaking, 1 for blending)
½ tsp salt (optional)
1 tsp turmeric (optional, adds golden hue)
🔪 Step-by-Step Instructions
1️⃣ Soak the Lentils
Rinse lentils and soak in 2 cups of water for 4–6 hours (or overnight). This softens them for blending.
2️⃣ Blend Until Smooth
Drain, then blend lentils with 1 cup of fresh water.
✅ Blend until smooth and creamy—like pancake batter.
3️⃣ Cook into a Paste
Pour the mixture into a saucepan.
Stir constantly over medium heat. It will thicken in 5–8 minutes into a glossy, thick paste.
✅ Visual cue: A spoon dragged through should leave a trail.
4️⃣ Mould & Set
Pour into a greased or parchment-lined container. Smooth the top.
Let cool at room temp, then refrigerate for 3–4 hours.
5️⃣ Slice & Serve
Once firm, cut into cubes or strips. Ready to pan-fry or simmer!
🧠 Nutritional Profile (Per 100g, approx.)
Protein: ~8–10g
Fibre: ~4–5g
Fat: ~1–2g
Carbs: ~10–12g
Calories: ~100–120 kcal
✅ Whole-food protein with fibre you won’t find in soy tofu.
🍽 5 Ways to Use Lentil Tofu
1️⃣ Crispy Lentil Tofu Cubes
Toss in cornstarch, pan-fry till golden.
2️⃣ Spicy Coconut Curry
Simmer in sauce—holds shape beautifully.
3️⃣ High-Protein Salads
Cube and toss into grain bowls or soba noodles.
4️⃣ Lentil Tofu Stir-Fry
Pairs well with bold flavours like tamari, garlic, and sesame.
5️⃣ Mashed in Wraps
Mix with miso or tahini for a savoury sandwich filling.
🧊 Storage & Shelf Life
Fridge: Airtight container, up to 5 days.
👉 Store with a splash of water for moisture.Freezer: Slice and freeze up to 3 months.
✅ Thaw in fridge before cooking.Spoilage signs: Sour smell, sliminess, or discolouration.
🛠️ Troubleshooting
Too soft? Cook longer—mixture must thicken fully before setting.
Didn’t set? Chill at least 3 hours.
Grainy texture? Blend lentils thoroughly before cooking.
Bland? Add herbs, spices, or nutritional yeast to the batter.
🌟 Final Takeaway
Lentil tofu isn’t just a soy-free backup—it’s a powerful, protein-rich plant-based option in its own right.
✔ High in protein and fibre
✔ Made from whole ingredients
✔ Easy to customise and cook
✔ Gut-friendly and allergen-free
✔ A brilliant block for your plant-based kitchen
Try it once—chances are you’ll make it a regular. 🍽️