PersianSoup / stew

Golden Lime Lentil Comfort

A warming dried-lime lentil soup with golden turmeric tofu scramble, lemon, parsley, tahini and wholemeal bread for dipping.

Eat nowHeartyContains gluten, sesame, soy
Hands-on28 minTotal time34 minEnergy683 kcalProtein42g
Recipe details
Kitchen projectFreezer-friendly

Equipment: Hob

Keep chilled after cooking

Golden Lime Lentil Comfort
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.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Adasi

Scramble

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 165g cooked green lentils overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

28 min hands-on 34 min altogether
  1. 2
    Pierce ΒΎ dried lime several times and press 100g firm tofu under a heavy pan
    πŸ– 4 minπŸ’€ 11 min unattended
  2. 3
    Heat 7ml olive oil, then cook ΒΌ white onion until deeply golden, about 8 minutes. Add 1 clove garlic, ΒΌ tsp turmeric, ΒΌ tsp cumin, ΒΌ tsp cinnamon and 1 pinch black pepper, then stir for 1 minute
    πŸ– 9 min
  3. 4
    Add green lentils, dried lime, and 240ml House Veggie Broth. Simmer uncovered 12-15 minutes until infused with the lime and the soup has thickened slightly
    πŸ– 3 minπŸ’€ 10 min unattended
  4. 5
    Crumble the pressed tofu. Heat 5ml olive oil, then fry the tofu undisturbed for 2-3 minutes until golden; toss and cook for 2 minutes more. Add ΒΌ tsp turmeric, ΒΌ tsp cumin and 5ml soy sauce. Off the heat, fold in 7g nutritional yeast and 10g wheat germ
    πŸ– 6 min
  5. 6
    Stir 15ml lemon juice into the lentils, remove dried lime, season generously and fold in half the 7g parsley
    πŸ– 3 min
  6. 7
    Ladle the adasi into a bowl, drizzle with 10g tahini and scatter over the remaining parsley. Serve the golden tofu scramble alongside with 1Β½ slice wholemeal bread cut from a loaf for dipping
    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 inSeleniumPhosphorusVitamin K
Lower inVitamin AVitamin EVitamin C

Calories

683kcal

33%
Top contributors
Firm Tofu Β· 23%Green Lentils Β· 21%Wholemeal Bread Β· 19%
25% cal

Protein

42.0g

67%
Top contributors
Green Lentils Β· 35%Firm Tofu Β· 30%Wholemeal Bread Β· 13%
35% cal

Carbs

60.0g

Top contributors
Green Lentils Β· 40%Wholemeal Bread Β· 33%Wheat Germ Β· 6%
40% cal

Fat

30.5g

44%
Top contributors
Olive Oil Β· 35%Firm Tofu Β· 33%Tahini Β· 17%

Small numbers, big impact

Everyday essentials

Fibre22.82g
78%
Top contributors
Green Lentils Β· 57%Wholemeal Bread Β· 18%Nutritional Yeast Β· 7%
Vitamin B121.12ΞΌg
47%
Top contributors
Nutritional Yeast Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron13.34mg
74%
Top contributors
Green Lentils Β· 41%Firm Tofu Β· 21%Wholemeal Bread Β· 12%
Zinc6.84mg
62%
Top contributors
Green Lentils Β· 31%Firm Tofu Β· 24%Wheat Germ Β· 18%
Calcium478.77mg
48%
Top contributors
Firm Tofu Β· 72%Green Lentils Β· 7%House Veggie Broth 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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