Middle EasternMain-dish bake

Anatolian Lentil Pide Boats

Two wholemeal pide boats filled with spiced red lentils, crumbled tofu, roasted tomato-pepper paste and sweet pepper depth, finished with lemon-tahini yogurt and sharp sumac cucumber crunch.

Eat nowMake-aheadContains gluten, sesame, soy
Hands-on39 minTotal time1 hr 15 minEnergy755 kcalProtein40g
Recipe details
PortableHeartyKitchen projectFreezer-friendly

Equipment: Hob, Oven

Keep chilled after cooking

Anatolian Lentil Pide Boats
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

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Ingredients

Filling

Tahini yogurt

Sumac crunch

Now we make

Method

39 min hands-on 1 hr 15 min altogether
  1. 1
    Press 90g finely crumbled firm tofu under a heavy pan for 15 minutes, then pat dry
    πŸ– 1 minπŸ’€ 15 min unattended
  2. 2
    Mix 80g wholemeal bread flour, 1.5g instant yeast and 1 pinch salt. Stir in 25g plain, unsweetened soy yogurt, 45ml warm water and 2ml olive oil, then knead 3-4 minutes into a soft dough. Cover and leave somewhere warm until puffy, about 35 minutes
    πŸ– 6 minπŸ’€ 35 min unattended
  3. 3
    Rinse 45g dry red lentils under cold water, then drain. Finely dice Β½ red bell pepper. While the dough rises, cook bell pepper in 3ml olive oil for 4-5 minutes until glossy and sweet-edged. Add 1 clove finely grated garlic, 1 tbsp tomato paste, Β½ tsp cumin, Β½ tsp smoked paprika and 1 pinch black pepper; stir until the tomato paste darkens and smells roasted. Add red lentils and 130ml water, then simmer for 10-12 minutes until the lentils are soft and the water has been absorbed
    πŸ– 9 minπŸ’€ 10 min unattended
  4. 4
    Whisk 65g plain, unsweetened soy yogurt, 5g tahini, 12ml lemon juice, ΒΌ clove finely grated garlic and 10ml water into a loose lemon-tahini yogurt, adding a splash more water if it is too thick to drizzle
    πŸ– 2 min
  5. 5
    Toss 12g roughly chopped parsley, 70g finely diced cucumber, 8ml lemon juice, ΒΎ tsp sumac and a pinch of salt. Massage for 30 seconds so the parsley softens but the cucumber stays crisp
    πŸ– 3 min
  6. 6
    Fold firm tofu and 5ml pomegranate molasses into the soft lentils. Mash roughly and cook 3-4 minutes until the filling is glossy, savoury and thick enough to mound without leaking into the dough
    πŸ– 5 min
  7. 7
    Heat the oven to 230Β°C. Divide the dough into 2 pieces, roll each into a long oval and spoon the lentil-tofu filling down the centre. Fold the long edges in to make canoe-shaped pide boats and pinch the tips firmly
    πŸ– 8 min
  8. 8
    Bake the pide boats on a hot tray for 13-16 minutes until the edges are browned, the base is crisp and the filling is set rather than wet
    πŸ– 2 minπŸ’€ 15 min unattended
  9. 9
    Drizzle the hot pide with lemon-tahini yogurt and pile the sumac cucumber crunch over the middle just before eating, so the bread stays chewy-crisp and the cold salad stays bright
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KSeleniumVitamin C
Lower inVitamin AVitamin ECholine

Calories

755kcal

36%
Top contributors
Brown Bread Flour Β· 34%Red Lentils Β· 19%Firm Tofu Β· 19%
21% cal

Protein

40.2g

64%
Top contributors
Firm Tofu Β· 28%Brown Bread Flour Β· 27%Red Lentils Β· 27%
52% cal

Carbs

99.0g

Top contributors
Brown Bread Flour Β· 49%Red Lentils Β· 24%Soy Yogurt Β· 7%
26% cal

Fat

22.0g

31%
Top contributors
Firm Tofu Β· 41%Olive Oil Β· 20%Tahini Β· 12%

Small numbers, big impact

Everyday essentials

Fibre19.14g
65%
Top contributors
Brown Bread Flour Β· 45%Red Lentils Β· 25%Bell Pepper Β· 7%
Vitamin B120.00ΞΌg
0%
Vitamin D1.17ΞΌg
8%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron13.41mg
74%
Top contributors
Red Lentils Β· 25%Brown Bread Flour Β· 23%Firm Tofu Β· 18%
Zinc6.54mg
59%
Top contributors
Brown Bread Flour Β· 35%Red Lentils Β· 25%Firm Tofu Β· 23%
Calcium591.04mg
59%
Top contributors
Firm Tofu Β· 53%Soy Yogurt Β· 20%Brown Bread Flour Β· 5%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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