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Bowl of lentil tofu stew garnished with fresh mint and green onions, served with flatbread on the side.
Mirjana

Hearty Lentil & Tofu Stew – A Wholesome Vegetarian Meal in 30 Minutes

Warm, nourishing, and ready in just 30 minutes, this Lentil & Tofu Stew is packed with protein, vegetables, and rich flavor. A hearty vegetarian meal, perfect for weeknights, can also be transformed into a soup with extra broth.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 people
Course: Main Course
Cuisine: Asian Cousine Inspired
Calories: 290
Ingredients Method Notes

Ingredients
  

  • 3 cups precooked lentils (from 1 ½ cups dry)
  • 8 oz extra-firm tofu, cubed
  • 1 medium onion, chopped
  • 1 sweet potato, diced
  • 2 carrots, diced
  • 4-5 mushrooms, sliced
  • 3 cloves garlic, minced
  • 1 tsp fresh ginger, finely chopped
  • 2 tbsp olive oil extra virgin
  • 1 tbsp butter (or vegan butter for dairy-free)
  • 1 can tomato paste (6 oz) can
  • 1/4 cup Sriracha or roasted garlic BBQ sauce (optional, for heat and depth)
  • 1/2 tsp ground pink peppercorns
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • Salt and ground pepper to taste
  • 2 cups water or vegetable broth (add more for desired thickness)
  • Green onions and fresh mint for garnish

Method
 

  1. Prepare all vegetables and ingredients in advance. 
  2. In a large pot or skillet, heat olive oil and butter. Sauté the chopped onion until soft and translucent.
    Add garlic, ginger, carrots, sweet potato, and mushrooms. Cook for 5–6 minutes, stirring occasionally.
    Stir in tomato paste, paprika, cumin, and pink peppercorns. Cook for 1–2 minutes to release flavors.
    Add lentils, tofu cubes, and broth or water. Mix well and bring to a gentle simmer.
    Let the stew cook for 15–20 minutes until the vegetables are tender and the flavors meld. Add more liquid if you prefer a soupier consistency.
    Season with salt and pepper. Garnish with fresh green onions and mint before serving.
    Hearty lentil and tofu stew simmering in a skillet with carrots, sweet potato, mushrooms, and green onions
  3. Serve and enjoy!
    Bowl of lentil tofu stew garnished with fresh mint and green onions, served with flatbread on the side.

Notes

• For a vegan version, replace butter with more olive oil.
• Add more broth to turn this into a hearty lentil soup.
• Substitutions: swap sweet potato for parsnips or butternut squash, use chickpeas instead of lentils, or add leafy greens like spinach for extra nutrients.
• Serve with warm naan, pita, or crusty bread for a complete meal.
Nutritional Value (per serving, approx.)
• Calories: 290
• Protein: 17g
• Carbohydrates: 34g
• Fiber: 11g
• Fat: 9g
• Saturated Fat: 2.5g
• Sodium: 340mg
As always, fresh and organic ingredients are recommended for optimum results. Happy cooking!