Tofu, Lentil and Charred Vegetable Salad

Nutrition per serving

Calories528 kcal
Protein25.9 g
Carbs42.8 g
Fats31.2 g
Saturated Fat4.6 g
Monounsaturated Fat19.6 g
Polyunsaturated Fat5.1 g
Sugars10.4 g
Fiber16.2 g
Sodium32 mg


Arugula (Rocket)
Courgette (Zucchini)
Red Bell Pepper (capsicum)
Dried Thyme
Olive Oil
Olive Oil
Tofu, Firm Plain
Canned Lentils
1. Remove the core/slice the pepper into 2cm strips.

2. Top and tail courgette and slice lengthways into ½ cm thick strips.

3. Drain/rinse lentils in a sieve.

4. Drain the water from the tofu and press out the moisture using paper towels. Slice into chunks.

5. Squeeze the juice from a quarter of a lemon.

Cooking Instructions
1. Heat a teaspoon of olive oil in a frying pan over high heat. Add the courgettes and cook for a couple of minutes on each side until slightly charred and softened. Transfer to a plate and set aside.

2. Heat a teaspoon of oil in the same frying pan and cook the peppers in the same way as the courgettes. Transfer to the plate with the courgettes.

3. Wipe the pan clean and return to medium heat, coat the tofu chunks in a little olive oil and cook for about 5 minutes. Turn the tofu regularly.

4. In the meantime, to make the vinaigrette, in a small bowl, combine, a tbsp of olive oil, ½ a tbsp of lemon juice, thyme leaves and a pinch of salt and pepper.

5. To make the salad, in a serving bowl, add the rocket, courgette, red pepper, lentils, vinaigrette and combine well to coat. Season with salt and pepper to taste.

6. Serve the tofu on top of the salad.