28 August, 2021

Read how to make our black lentil salad with tofu. You won’t regret it!

Serves 4 or 2 as a main dish

Ingredients

200 g dry black

Pinch of salt

370 g tofu

2 spring onions

200 g mushrooms

150 g courgette

160 g broccoli

120 g sugar snap peas

30 g flaked almonds

1 tbsp sesame oil

2 tbsp light soy sauce

1 tbsp sesame seeds

For the tofu marinade:

4 tsp. chopped or finely grated ginger

4 tbsp sesame oil

8 tbsp soy sauce

4 tbsp almond butter or tahini

2 tbsp maple syrup or honey

the juice of 1 lime

 

Preparation

Marinating the tofu

Pat the tofu with a kitchen towel to soak up excess moisture/water, and cut the tofu into small cubes.

In a bowl, mix all marinade ingredients together, add tofu and leave to marinate for 1 hour

Preparing the lentils

Wash the beluga lentils well and bring them to a boil in a saucepan with twice the amount of water and a pinch of salt. Simmer for about 30 minutes until just soft (or follow instructions on the package). Drain off excess water from the lentils.

Preparing the vegetables

Wash all the vegetables.

Cut the spring onions into fine rings.

Slice the mushrooms.

Cut the courgettes and broccoli into bite-sized pieces.

Heat a tablespoon of sesame oil in a pan and fry the vegetables for approx. 5 minutes.

Add 2 tbsp soy sauce to the vegetables and sauté for another 2 minutes.

Put the vegetables to the side.

Preparing the almonds

In a pan without oil, toast the flaked almonds for about 3-5 minutes until golden brown. Watch them, as they can burn very quickly. Leave to cool on a plate.

Preparing the tofu

Heat another tablespoon of sesame oil in the pan and fry the tofu cubes until they are golden brown on all sides.

Serving the dish

Mix the lentils together with the vegetables, tofu, and the remaining sauce.

Garnish with the almonds and sesame seeds and serve warm.

Why this salad is great for you

Tofu is made from soybeans. Soy is a high-quality protein and contains all the essential amino acids, like those found in meat. Some studies see an association between eating soy and a reduced breast cancer risk, although more studies are needed to confirm this. Eating soy does not increase breast cancer risk.

Enjoyed this Black Lentil Salad with Tofu recipe and are craving more like this? Breast Cancer Uk’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 



Related Articles

31 May 2024

Mango avocado salad

This mango avocado salad recipe is proof that salads don't need to be bland or tasteless. You'll only need to set aside 15 minutes of your day to prepare this...

Read full story

24 May 2024

I was tired of letting my weight stop me from living life

Maintaining a healthy weight for your height is an essential part of any breast cancer prevention journey. Studies show that there is around a 30% increase in the risk of...

Read full story

23 May 2024

Özlem Warren’s guide to a healthy Turkish diet

The words “breast cancer prevention” can sound daunting. But embarking on a journey to reduce your risk can be one of the most life-enriching things you can do! This is...

Read full story

22 May 2024

How to reduce your risk of breast cancer

There is rarely ever a one-size-fits-all approach to solving any problem, and the same can be said about reducing our breast cancer risk. Many different things can contribute to an...

Read full story
Professor Val Speirs

A £10 donation today can help fund our PHD studentships to carry out world-class animal free research into the causes of breast cancer.

 

Donate £10
Woman on zoom call

A donation of £30 can help fund our Prevention Hub so your loved ones can learn how to reduce their risk.

Donate £20
people holding up hearts

Your donation of £50 can fund our animal free research and educational programmes to prevent breast cancer for future generations.

Donate £50
women wearing breast cancer uk t shirt and blue jeans

Just want to help in some way? donate an amount that feels right for you

Start Your Donation

Donate Now

Make a Donation

Share:

My One Time Donation

I want to make a one time donation of

Thank you. You’re just a few steps away from completing your donation.

+25% with Gift Aid

If you are a UK taxpayer, the value of your gift can be increased by 25% under the Gift Aid scheme at no extra cost to you.

This means that your donation of £100.00 could be worth an extra £25.00 to us, and it doesn't cost you a penny!

My Monthly Donation

I want to make a monthly donation

You’re just a few steps away from completing your donation.

+25% with Gift Aid

If you are a UK taxpayer, the value of your gift can be increased by 25% under the Gift Aid scheme at no extra cost to you.

This means that your donation of £100.00 could be worth an extra £25.00 to us, and it doesn't cost you a penny!

One Time Donation Monthly Donation
Make a donation with Gift Aid

Gift Aid is reclaimed by the Breast Cancer UK from the tax that I pay for the current tax year. If I pay less Income Tax and/or Capital Gains Tax than the amount of Gift Aid claimed on all my donations, it is my responsibility to pay any difference. Breast Cancer UK will reclaim 25p in tax back for every £1 I donate.

Your payment details

Your donation amount

Donation Allocation (Optional)

Additional Comments (Optional)

Stay in Touch

We’d love to keep you posted on how your support can make a difference to Breast Cancer UK and the exciting ways you can support us in the future.

Please tick if you’re happy to receive information from us by:

By completing an online donation, your data will be handled in accordance with the Breast Cancer UK’s privacy policy, and the privacy policy of our payment processing supplier BBMS (a Blackbaud company).

Thank You Wall

If you donate over £50, as a way of saying thank you for your donation, we would like to feature your donation on our virtual thank you wall on our website.

Donations will only feature on the wall for up to two months depending on the level of donations we receive.

You must fill out all required fields before paying.

Processing...

Need help making your donation?

If you need help to make a donation or have any questions about making one, please contact us…

Call 08456801322