Spiced tofu and lentils with turmeric rice

This Mediterranean-inspired meal is a quick escape to Greece. A mix of delicious herbs and spices brings the lentils and tofu in this meal to life!

Prep time
25 min
Cook time
25 min
Prep time
25 min
Cook time
25 min


  • 1 package (400 g/14 oz) extra firm tofu
  • 10 mL (2 tsp) dried oregano
  • 2 mL (½ tsp) dried thyme
  • 10 mL (2 tsp) garlic powder
  • 10 mL (2 tsp) onion powder
  • 2 mL (½ tsp) black pepper
  • 4 mL (¾ tsp) salt
  • 1 mL (¼ tsp) cumin
  • 1 mL (¼ tsp) paprika
  • 30 mL (2 tbsp) vegetable oil
  • 1 can (540 mL/19 oz) lentils, drained and rinsed

Turmeric rice:

  • 500 mL (2 cups) water
  • 2 mL (½ tsp) turmeric powder
  • 375 mL (1 ½ cups) uncooked brown rice

Garlic sauce:

  • 1 clove garlic, minced
  • 125 mL (½ cup) lower fat yogurt
  • ½ mL (⅛ tsp) onion powder
  • Pinch of cumin

To serve:

  • 2 tomatoes, sliced
  • ½ large cucumber, sliced


  1. Preheat the oven to 175 °C (350 °F) and line 2 baking sheets with aluminum foil. 
  2. Cut tofu into 2.5 cm (1 inch) slices and place on one of the baking sheets.
  3. In a medium bowl, mix together oregano, thyme, garlic powder, onion powder, black pepper, salt, cumin, paprika, and vegetable oil. Brush ¾ spice mixture onto tofu and place in the oven for 20 minutes.
  4. Toss lentils in remaining spice mixture and spread onto the other baking sheet. Bake for about 13 minutes, until a little crispy. 
  5. In a small pot with a lid, bring water and turmeric to a boil. Add brown rice, cover and return to a simmer. Cook for 20 minutes or until the water is absorbed. Fluff with a fork. 
  6. In a small bowl, mix garlic, yogurt, onion powder, and cumin. Serve sauce with tofu and lentils.


  • Serve with vegetables - grilled, roasted, or fresh will make the perfect side.
  • Tofu is a great food for kids to safely practice their chopping skills with a plastic, kid-friendly knife.
  • Skip the rice and wrap in a whole wheat tortilla for a portable meal.
  • These roasted lentils make for a great protein-rich snack! Eat leftovers on their own or add to a salad.