Name: Grilled Tofu with Spinach and Lentils
Prep time: 15 min
Cook time: 30 min
Total time: 1 h 15 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 block (14-16 oz / 400g) extra-firm tofu, pressed and sliced into 8-10 thick slabs; 3 tbsp soy sauce or tamari; 2 tbsp olive oil; 1 tbsp lemon juice; 2 tsp smoked paprika; 1 tsp garlic powder; 1 tsp ground cumin; ½ tsp black pepper; Optional: pinch of chili flakes; 1 cup dried green or brown lentils, rinsed; 4 cups vegetable broth or water; 1 medium onion, finely chopped; 3 garlic cloves, minced; 1 tsp ground cumin; ½ tsp smoked paprika; 5-6 cups fresh spinach (roughly chopped if large); 1 tbsp olive oil; Salt and pepper to taste; Juice of 1 lemon; Fresh cilantro or parsley for garnish (optional)

Smoky grilled tofu slices marinated in savory soy and spices rest atop a comforting bed of tender green lentils simmered with fresh spinach, garlic, onions, and warm cumin.

This protein-packed vegetarian main is hearty, flavorful, and balanced with earthy notes and a hint of brightness from lemon—perfect for weeknight dinners or meal prep.

Why You’ll Love This Recipe

You’ll adore this recipe because it’s incredibly satisfying yet light, delivering high plant-based protein from both tofu and lentils to keep you full for hours. The contrast of crispy-edged, smoky grilled tofu against the soft, flavorful lentil-spinach mixture creates wonderful texture in every bite.

It’s naturally vegan, gluten-free, and packed with nutrients like iron, folate, and fiber from spinach and lentils. The marinade infuses the tofu with umami depth, while simple spices make the lentils taste restaurant-worthy without much effort.

It’s versatile, budget-friendly using pantry staples, quick enough for busy evenings, and feels nourishing and wholesome—ideal for anyone craving comfort food that’s good for you too.

Yield: 4 servings

Grilled Tofu with Spinach and Lentils

Smoky grilled tofu atop spiced lentils and wilted spinach—a hearty, protein-rich vegan main full of flavor.

Prep Time 15 minutes

Cook Time 30 minutes

Additional Time 30 minutes

Total Time 1 hour 15 minutes

Ingredients

For the Grilled Tofu:

1 block (14-16 oz / 400g) extra-firm tofu, pressed and sliced into 8-10 thick slabs
3 tbsp soy sauce or tamari
2 tbsp olive oil
1 tbsp lemon juice
2 tsp smoked paprika
1 tsp garlic powder
1 tsp ground cumin
½ tsp black pepper
Optional: pinch of chili flakes

For the Spinach and Lentils:

1 cup dried green or brown lentils, rinsed
4 cups vegetable broth or water
1 medium onion, finely chopped
3 garlic cloves, minced
1 tsp ground cumin
½ tsp smoked paprika
5-6 cups fresh spinach (roughly chopped if large)
1 tbsp olive oil
Salt and pepper to taste
Juice of 1 lemon
Fresh cilantro or parsley for garnish (optional)

Instructions

Press the tofu first — Wrap your tofu block in a clean kitchen towel or paper towels, place it on a plate, and set something heavy on top (like a cast-iron skillet or books). Let it press for 30 minutes to squeeze out extra moisture—this is the secret to crispy grilled tofu!
Whip up the marinade — In a shallow dish, whisk together soy sauce, olive oil, lemon juice, smoked paprika, garlic powder, cumin, and black pepper. It’ll smell amazing already!
Slice and marinate — Cut the pressed tofu into thick slabs (about ½-inch thick). Lay them in the marinade, flipping to coat both sides. Let them soak up those flavors for at least 15-30 minutes (longer is even better—pop in the fridge if marinating longer).
Start the lentils — While the tofu marinates, heat olive oil in a medium pot over medium heat. Add chopped onion and sauté for 4-5 minutes until soft and golden.
Build the flavor base — Toss in minced garlic, cumin, and smoked paprika. Stir for 1 minute until fragrant—your kitchen will smell incredible!
Cook the lentils — Add rinsed lentils and vegetable broth. Bring to a boil, then reduce to a simmer. Cover and cook for 20-25 minutes until lentils are tender but not mushy. Stir occasionally and add a splash more broth if needed.
Preheat your grill — Fire up your grill (or grill pan) to medium-high heat. Lightly oil the grates to prevent sticking.
Grill the tofu to perfection — Remove tofu from marinade (save any leftover for basting). Grill 4-5 minutes per side until you get those gorgeous char marks and a crispy exterior. Brush with extra marinade halfway for extra flavor!
Finish the lentils with spinach — Once lentils are tender, stir in the fresh spinach by handfuls. Cook 2-3 minutes until wilted and bright green. Season with salt, pepper, and a big squeeze of fresh lemon juice—taste and adjust for brightness.
Plate and enjoy — Spoon the warm lentil-spinach mixture onto plates, top with grilled tofu slices, and garnish with fresh herbs if you like. Dive in while it's hot—the combo of smoky, earthy, and zesty is pure magic!

Notes

This dish is naturally vegan, high in protein (around 20-25g per serving), and packed with fiber. Adjust spices to your taste—it's forgiving! If you're new to grilling tofu, start with a grill pan indoors for easier control. Serve with crusty bread or rice for extra heartiness.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 244Total Fat 14gSaturated Fat 2gUnsaturated Fat 12gSodium 1349mgCarbohydrates 24gFiber 7gSugar 4gProtein 11g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Recipe Tips and Tricks:

Press the tofu for at least 20-30 minutes (or longer) under a heavy object wrapped in a towel to remove excess water—this ensures it crisps up beautifully on the grill without steaming.
Oil the grill grates well and preheat to medium-high for those perfect char marks without sticking.
For extra flavor, reserve some marinade to brush on the tofu while grilling.
Don’t overcook the lentils; aim for tender but not mushy.
Add spinach at the very end so it wilts but stays vibrant green.
Taste and adjust seasoning—lentils love a bit more salt or acid (lemon) at the finish.

Ingredients Notes

Use extra-firm tofu for the best texture—it holds up to pressing and grilling without falling apart. Firm works too, but extra-firm gives the nicest chew. Green or brown lentils are ideal here as they stay intact when cooked; avoid red lentils which break down into mush.

\Fresh spinach wilts quickly and adds freshness—baby spinach is convenient, but regular works (just chop if leaves are large). Aromatics like onion and garlic build the flavor base, while ground cumin, smoked paprika, and a touch of chili add warmth and smokiness that complement the grilled tofu.

Soy sauce or tamari brings savory umami; use low-sodium if watching salt. Lemon juice brightens everything at the end—fresh is best. Vegetable broth enhances the lentils’ depth without overpowering.

Variations and Substitutions

For a smoky twist, swap cumin for smoked paprika or add liquid smoke to the marinade. Make it Indian-inspired by adding garam masala, turmeric, and ginger to the lentils, turning it into a saag-like dish.

Use chickpeas or black lentils instead of green lentils for variety. If grilling isn’t possible, pan-sear or bake the tofu at 425°F for 20-25 minutes, flipping halfway. For gluten-free, ensure tamari instead of soy sauce.

Add veggies like diced tomatoes, bell peppers, or carrots to the lentils for extra nutrition. For creamier lentils, stir in coconut milk at the end.

Swap spinach for kale (stemmed and chopped) or Swiss chard. Make it spicier with cayenne or fresh chilies. For oil-free, grill on a non-stick mat and sauté veggies in broth.

Storage Options

Store leftovers in an airtight container in the fridge for up to 4 days. Keep tofu and lentils separate if possible to maintain texture. Reheat gently on the stovetop with a splash of water or broth, or microwave in short bursts.

The lentils freeze well for up to 2 months (tofu freezes okay but texture may change slightly—best for marinated/grilled tofu in soups/stews). Thaw overnight in the fridge before reheating.