Lentil Stew with Zucchini and Tofu

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 192.9
  • Total Fat: 5.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 265.2 mg
  • Total Carbs: 23.8 g
  • Dietary Fiber: 8.8 g
  • Protein: 14.7 g

View full nutritional breakdown of Lentil Stew with Zucchini and Tofu calories by ingredient
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Lentils and tofu together add a nice amount of protein to this vegetarian dish. Lentils and tofu together add a nice amount of protein to this vegetarian dish.
Number of Servings: 8


    Ginger powder
    Olive oil


Sort, wash and cook 1 cup lentils in 3 cups water. Cook till soft, 30-40 min.
While lentils cook, cube zucchini (I know recipe says sliced - Spark doesn't have a cubed zucchini option), chop onion, cube tofu and cut tomato into bite-sized wedges.
Pour 1 cup water into a large skillet over medium heat. Add ginger powder, turmeric and cumin seeds, and stir to blend.
When water begins to simmer, add onion and garlic. Cook until onion softens. Add water as needed to prevent scorching.
Add tofu, tomato, zucchini and tamari. Stir to mix ingredients.
Cover pan and simmer till zucchini is cooked (10-15 minutes), checking to make sure water hasn't evaporated.
Stir in the cooked lentils and let everything simmer together for a few minutes.
Remove from heat and stir in olive oil.
Serve over rice, millet or other grain. It's good with flax seeds or other seeds sprinkled on top.
Makes 8 one-cup servings.

Number of Servings: 8

Recipe submitted by SparkPeople user TENBODIES.

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Member Ratings For This Recipe

  • I used a 14-oz. can of diced tomatoes instead of one fresh tomato; I also added a minced adobo pepper, some salt & pepper, & an extra tsp. of cumin. Pretty tasty! - 6/21/09

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