Lentil Soup with Tofu
A hearty, Mediterranean-inspired lentil soup featuring protein-rich tofu and a classic mirepoix of carrots, celery, and onion. It's a comforting, healthy bowl perfect for a light and satisfying lunch.
For 4 servings
Prepare the vegetables and tofu.
- Finely chop the onion, dice the carrots and celery, and mince the garlic.
- Dice the large tomato.
- Press the block of tofu to remove excess water, then cut it into 1/2-inch cubes.
- Rinse the green lentils under cold water and drain well.
TIPPressing the tofu helps it absorb the flavors of the soup and gives it a firmer texture.Sauté the aromatic vegetables.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
Simmer the soup.
- Stir in the diced tomato, rinsed lentils, water, and dried oregano.
- Bring the mixture to a boil, then reduce the heat to low.
- Cover the pot and let it simmer for 25-30 minutes, or until the lentils are tender.
TIPWait to add salt until the end. Salting lentils too early can make them tough.Add the tofu and finish seasoning.
- Gently stir the cubed tofu into the soup.
- Let it cook for another 5 minutes to heat through.
- Remove the pot from the heat. Stir in the salt, black pepper, and fresh lemon juice.
Garnish and serve.
Ladle the soup into bowls. Garnish with fresh chopped parsley and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker soup, you can mash some of the lentils against the side of the pot with a spoon before adding the tofu.
- 2Store leftover soup in an airtight container in the refrigerator for up to 4 days. The flavors will meld and deepen overnight.
- 3If you don't have green lentils, brown lentils will also work well in this recipe.
- 4To boost the vegetable content, feel free to add a handful of spinach or kale in the last few minutes of cooking.
Adapt it for your goals.
Quick
Use canned lentils (rinsed and drained) instead of dry ones. Reduce the water to 4 cups and simmer time to 10-15 minutes.
high proteinHigh protein
Increase the amount of tofu to a 16 oz block to add more plant-based protein to each serving.
spicySpicy
Add a pinch of red pepper flakes along with the garlic for a gentle kick of heat.
Why this is on our healthy list.
Excellent Source of Fiber
Lentils are rich in dietary fiber, which supports digestive health, helps manage blood sugar levels, and can contribute to lowering cholesterol.
High in Plant-Based Protein
Both lentils and tofu are fantastic sources of plant-based protein, essential for muscle repair, immune function, and overall body maintenance.
Heart-Healthy Fats
Made with olive oil, this soup contains monounsaturated fats which are beneficial for heart health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, this soup is very healthy. It's packed with plant-based protein from tofu and lentils, high in dietary fiber which is great for digestion and heart health, and loaded with vitamins and minerals from the vegetables. The use of olive oil provides healthy monounsaturated fats.



