Lentil Soup with Tofu
A hearty, protein-packed lentil soup with tender tofu cubes, carrots, and celery in a savory, herb-infused broth. This comforting one-pot meal comes together in under an hour and satisfies like a big hug in a bowl.
For 4 servings
- prep · ~2 min
Rinse and sort the lentils.
Place brown lentils in a fine-mesh sieve and rinse under cold water. Pick out any small stones or debris. Set aside to drain.
- saute · ~8 min
Sauté the aromatic vegetables.
1.Heat olive oil in a large pot over medium heat.2.Add onion, carrot, and celery. Cook until softened, about 5-7 minutes.3.Add garlic and cook until fragrant, about 1 minute.TIPDon't rush the softening step — it builds the soup's foundation of flavor. - boil · ~7 min
Add lentils, tomatoes, seasonings, and water. Bring to a boil.
1.Stir in the rinsed lentils, diced tomatoes, dried thyme, ground cumin, bay leaf, and water.2.Increase heat to high and bring the soup to a rolling boil.3.Once boiling, reduce heat to low to maintain a gentle simmer. - simmer · ~30 min
Simmer until lentils are tender.
Cover the pot with a lid, leaving it slightly ajar. Simmer gently for 25-30 minutes, stirring occasionally, until the lentils are tender but still hold their shape.
TIPIf the soup looks too thick during simmering, add a splash of water to reach your desired consistency. - simmer · ~5 min
Add tofu and finish cooking.
1.Gently fold in the cubed tofu and season with salt and black pepper.2.Simmer uncovered for 5 more minutes to heat the tofu through.3.Remove the pot from heat and discard the bay leaf.TIPAdd the tofu gently and avoid over-stirring — it keeps the cubes intact. - mix · ~1 min
Stir in fresh lemon juice.
Add the lemon juice and stir gently to incorporate. Taste and adjust salt and pepper if needed.
TIPThe lemon juice brightens all the earthy flavors. Add it off the heat for the freshest taste. - garnish
Ladle into bowls and garnish with fresh parsley.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Press the tofu for 20 minutes before cubing to help it hold its shape in the soup.
- 2Don't skip rinsing the lentils — it removes dust and prevents a cloudy broth.
- 3Sauté the vegetables until truly soft; this builds a deep, sweet flavor base.
- 4Simmer the soup with the lid slightly ajar to prevent it from boiling over.
- 5Add the lemon juice just before serving to keep its bright, fresh flavor intact.
- 6For a creamier texture, blend 1 cup of the soup before adding the tofu.
Adapt it for your goals.
Vegan
This recipe is already vegan — simply ensure your vegetable broth (if used) is vegan-friendly. The tofu and lentils provide plenty of plant-based protein.
gluten freeGluten-free
Naturally gluten-free as written. Double-check any broth or spice blends for hidden gluten if substituting.
high proteinHigh-protein
Boost protein by adding an extra 100g of tofu or stirring in a handful of cooked chickpeas during the last 5 minutes of simmering.
spicySpicy
Add 1/2 teaspoon of red pepper flakes or a chopped fresh chili along with the garlic for a warm, spicy kick.
low oilLow-oil
Sauté the aromatics in 2 tablespoons of water instead of olive oil to reduce fat while still building flavor.
Why this is on our healthy list.
High in Plant Protein
Lentils and tofu together provide a complete protein source, supporting muscle repair and keeping you full longer.
Rich in Dietary Fiber
Lentils are an excellent source of soluble and insoluble fiber, which aids digestion and helps maintain steady blood sugar levels.
Low in Saturated Fat
This soup uses just a tablespoon of olive oil and contains no animal fats, making it heart-friendly.
Packed with Vitamins
Carrots and celery contribute vitamin A and antioxidants, while parsley adds a boost of vitamin C and iron.
Frequently asked questions
Red lentils break down into a mush, so use them only if you want a creamy soup. Green lentils hold their shape but take longer to cook.
