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Tofu & Lentil Salad with Spiced Yogurt

Tofu & Lentil Salad with Spiced Yogurt
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The following recipe and photography was provided by Christina Musgrave of Tasting with Tina.

This Tofu & Lentil Salad with Spiced Yogurt is an extremely clean and flavorful recipe for the new year!

Tofu & Lentil Salad with Spiced Yogurt

Don’t be intimated by tofu! When baked to crispy perfection and served on a bed of lentils, olive oil, cilantro and pine nuts, it rivals traditional protein in both flavor and texture.

Although this doesn’t look like your traditional green salad, it still needs dressing. I find the strong aromatics in my turmeric and garlic spiced Greek yogurt to be the perfect compliment.

Tofu & Lentil Salad with Spiced Yogurt

Tofu & Lentil Salad with Spiced Yogurt


For the Tofu

  • 2 blocks extra-firm tofu
  • 2 Tbsp. olive oil
  • 2 Tbsp. soy sauce
  • 2 Tbsp. corn starch

For the Greek Yogurt Sauce

  • 1 cup plain Greek yogurt
  • 2 Tbsp. lemon juice
  • 2 garlic cloves, minced
  • 1 tsp. turmeric
  • 1/2 tsp. red pepper flakes
  • Pinch of salt and pepper

For the Lentils

  • 2 15 oz. cans Heinen’s organic lentils
  • 1/2 red onion, sliced
  • 2 Tbsp. extra virgin olive oil
  • 1/2 cup chopped cilantro, plus more for serving
  • 1/2 cup pine nuts, plus more for serving
  • Pinch of salt and pepper


  1. Drain the tofu and squeeze out as much excess water as possible. Wrap it in a paper towel, place it on a cutting board and top it with a heavy object, such as a cast-iron pan. Let the tofu sit for 30 minutes to drain.
  2. Preheat the oven to 400˚F.
  3. Slice the tofu in half lengthwise, then cut it in half widthwise so there are 4 rectangular pieces of tofu per block.
  4. In a large mixing bowl, gently combine the tofu, olive oil and soy sauce. Add the corn starch and mix again. When the tofu is coated evenly, place it on an aluminum foil-lined baking sheet. Bake for 30 minutes, flipping halfway through.
  5. Combine the Greek yogurt, lemon juice, garlic, turmeric, red pepper flakes and salt and pepper in a bowl. Set aside.
  6. In a large bowl, combine the lentils, red onion, extra virgin olive oil, cilantro, pine nuts, salt and pepper. Mix well. Place the baked tofu over the lentil mixture and top with additional pine nuts and cilantro. Serve with a dollop of the spiced yogurt sauce.

Tofu & Lentil Salad with Spiced Yogurt

Christina Musgrave

By Christina Musgrave

Christina Musgrave is a recipe developer, food photographer and food writer. She’s always looking forward to her next meal. Her blog, Tasting with Tina, is a celebration of easy yet delicious recipes that help busy families create delicious meals and memories in their homes.

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