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Soy Vay Tofu with Lentils

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Tofu with lentils on plate







  • Non-stick cooking spray
  • 1 ½ Tbsp. olive oil
  • ½ tsp. toasted sesame oil
  • 12 oz. package extra firm tofu, rinsed, drained and cubed 
  • 1 Tbsp. fresh ginger, minced
  • ½ onion, diced
  • ½ red bell pepper, diced
  • ½ yellow bell pepper, diced
  • 1 can lentils, rinsed and drained
  • ⅓ cup + 1 Tbsp. Soy Vay Toasted Sesame Dressing and Marinade (or similar product)
  • 2 tsp. reduced sodium soy sauce
  • ⅓ cup scallions, chopped


  1. Wrap diced tofu in a kitchen cloth, place in sealable plastic bag and refrigerate for a few hours or overnight to wick away excess moisture and firm up tofu. 
  2. Spray large skillet with non-stick spray.  Add olive oil, sesame oil and sauté tofu, ginger, onion and bell peppers until tofu is lightly browned. Stir gently as to not break up the tofu. 
  3. Add lentils, Soy Vay, soy sauce and scallions. Continue to sauté until all flavors are incorporated into dish. 
  4. Serve immediately.   

Nutrient Analysis 
Serves: 4 | Serving size: ¼ recipe

Calories: 293        
Sodium: 617 mg        
Fat: 14 g            
Saturated Fat: 2 g    
Fiber: 8 g
Carbohydrates: 27g    
Protein: 13g        
Cholesterol: 0 mg    

Tip: Wash romaine or iceberg lettuce and chill in refrigerator to use as a wrap for this tofu dish.

Recipe provided by Kathy Duran-Thal, RDN, LD, and Cooper Clinic Nutrition.