Recipe

These plant-based ingredients offer the most protein density per serving, making them ideal for meeting muscle-building or satiety targets without meat.

Spinach and Feta Lentil Salad

Name: Spinach And Feta Lentil Salad
Ingredients: 2 cups brown lentils (cooked and drained); 4 cups fresh baby spinach; 1/2 cup feta cheese (crumbled); 1/4 cup walnuts (toasted and chopped); 2 tbsp olive oil; 1 tbsp lemon juice; 1 clove garlic (minced); 14 oz extra-firm tofu (pressed and cubed); 1 tbsp cornstarch; 2 tbsp vegetable oil; 1 head broccoli (cut into florets); 2 tbsp soy sauce; 1 tbsp chili garlic sauce (or sriracha); 1 tsp sesame oil

Mediterranean

4 servings, 20 minutes

Sources: Cross-checked against Bon Appétit and Serious Eats.

Watch it made

How to Cook Lentils

Crispy Tofu Stir-fry

4 servings

You’ll need

14 items · tap to check off

Make it step by step

9 steps · 4 min of timed cooking

Whisk the **olive oil**, **lemon juice**, and **garlic** in a large bowl to create the dressing.
Add the **cooked lentils** to the bowl while still slightly warm to help them absorb the dressing.
Toss in the **baby spinach** and let it wilt slightly from the residual heat of the lentils.
Fold in the **crumbled feta** and **toasted walnuts** right before serving to maintain the crunch.
Toss the **cubed tofu** with **cornstarch** until lightly coated to ensure a crispy exterior.
Heat **vegetable oil** in a large skillet over medium-high heat and sear tofu until golden brown on all sides.
Remove tofu, add **broccoli florets** to the pan with a splash of water, and steam for 3 minutes.⏱ 3 min
Return the tofu to the pan and pour in the **soy sauce**, **chili garlic sauce**, and **sesame oil**.
Toss everything together for 1 minute until the sauce thickens and coats the vegetables and tofu evenly.⏱ 1 min

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Chef’s tip · For meal prep, store the dressing separately and add the spinach just before eating to prevent sogginess.

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