High Protein Vegan Recipes: Smoky Tofu Lentil Skillet

• The skillet uses two distinct anchors: lentils stay soft and saucy, while tofu develops browned edges. That contrast prevents the bowl from reading as one uniform, heavy texture.
• Canned lentils shorten the active work without changing the sequence. Drain them well, then fold them in late enough to keep their shape among the tomatoes and wilted spinach.
• The spice mixture is intentionally compact: smoked paprika, cumin, and chili powder supply the direction, while lime finishes the pan with contrast rather than another prepared sauce.

• 1 tablespoon olive oil (14 g)
• 14 ounces extra-firm tofu, pressed, cubed (400 g)
• 1 medium onion, diced (150 g)
• 1 red bell pepper, diced (150 g)
• 3 garlic cloves, minced (9 g)
• 1 tablespoon smoked paprika (7 g)
• 2 teaspoons ground cumin (4 g)
• 1 teaspoon chili powder (3 g)
• 1 can fire-roasted tomatoes, with juices (411 g)
• 1 can brown lentils, rinsed and drained (425 g)
• 4 packed cups baby spinach (120 g)
• 1 lime, cut into wedges (70 g)
• 1/4 cup pumpkin seeds (30 g)

Ingredient notes

• Extra-firm tofu is the right starting point because it can brown before the vegetables release moisture. Pat it dry thoroughly and use a wide skillet; crowded pieces steam, leaving the finished mixture softer and paler than intended. Cut even cubes so each portion receives similar browned edges.
• Choose canned brown or green lentils, not red lentils, which break down too readily here. Rinse and drain the can until the liquid is gone, then add them after the tomato mixture has reduced; this keeps the skillet loose but not watery.
• Fire-roasted diced tomatoes provide the pan's moisture and a mild charred note without requiring a separate roasting step. Use the full can, including juices, and simmer uncovered until the liquid looks glossy and clings to the tofu rather than pooling around it.
• Baby spinach folds in quickly and needs no chopping, although chopped kale can take its place with several extra minutes of cooking. Pumpkin seeds are a textural finish, not a garnish to bury in the pan; scatter them over each bowl immediately before eating for a firmer crunch.

1. 1Press and cut tofu

   Place tofu on a towel-lined plate, cover with another towel, and press gently while you measure the remaining ingredients. Cut it into 3/4-inch cubes. Keep the cubes similar in size so they brown at the same pace once they meet the hot oil.

   

2. 2Prepare the vegetables

   Dice the onion and bell pepper, then mince the garlic. Drain and rinse the lentils until no canning liquid remains. Open the tomatoes and keep their juices nearby. Arrange the spices in one small bowl so they can enter the skillet together.

3. 3Brown the tofu

   Heat olive oil in a large skillet over medium-high heat. Add tofu in one layer and leave it undisturbed for 3 minutes. Turn the cubes, then cook for 4 to 5 minutes more, until several sides are browned. Transfer tofu to a plate.

   

4. 4Build the tomato base

   Add onion and bell pepper to the same skillet. Cook for 5 minutes, stirring occasionally, until the onion looks translucent. Add garlic and the spice mixture, stirring for 30 seconds. Pour in tomatoes with their juices and scrape up any browned bits.

5. 5Simmer with lentils

   Stir lentils into the tomato mixture and simmer uncovered for 5 to 6 minutes. The liquid should reduce into a thick coating rather than a thin sauce. Return the browned tofu, folding carefully so the cubes hold their shape and stay visible.

6. 6Wilt and finish

   Add spinach by the handful, turning it through the skillet until just wilted. Remove the pan from heat. Spoon the mixture into bowls, then add lime wedges and pumpkin seeds. The lime should be squeezed at the table, keeping its fresh edge against the smoky base.

• Use a 12-inch skillet or larger. A smaller pan crowds the tofu and vegetables, which slows browning and leaves more moisture in the finished mixture.
• Do not stir the tofu immediately after adding it to the oil. The first undisturbed minutes create the browned surface that gives the skillet its firmer texture.
• Simmer the tomatoes uncovered. Covering the skillet traps steam and makes it harder for the tomato juices to reduce around the lentils.
• Add spinach only when the tomato-lentil mixture is already thick. It releases some moisture as it wilts, so adding it early can dilute the sauce.
• Keep the pumpkin seeds separate until serving. Their crunch is most noticeable when they stay dry and sit on top of the warm skillet.

Spoon the skillet into wide bowls and set lime wedges alongside each portion. The dish also works over cauliflower rice for a lower-starch base, or beside roasted broccoli when you want more vegetables without another sauce. For a heartier plate, add cooked brown rice or quinoa; that trade-off adds grains and changes the balance of the meal. Finish each bowl with pumpkin seeds, extra smoked paprika, and sliced scallions if available.