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French lentil salad with grilled tofu and Dijon dressing

average rating is 3 out of 5, based on 150 votes

Experience the vibrant flavors of a French lentil salad with grilled tofu and tangy Dijon dressing. This low-carb, high-protein recipe is a perfect choice for those seeking a nutritious, diabetes-friendly meal that aligns with the SOZA weight loss program. The tender lentils, smoky grilled tofu, and crisp vegetables come together harmoniously, creating a satisfying and wholesome dish.

Serving suggestions/tips:

Serve the salad chilled or at room temperature for a refreshing meal.

Garnish with fresh herbs like parsley or cilantro for an extra burst of flavor.

Enjoy it as a light lunch or pair it with a side of steamed vegetables for a more substantial dinner.



Prep Time


Total Time







Low-carb high-protein diabetic-friendly gluten-free vegetarian vegan option plant-based protein fiber-rich low glycemic index weight loss nutritious diabetes management heart-healthy satiating balanced meal meal prep summer salad quick and easy packed with antioxidants


For the salad:

  • 1 cup French lentils

  • 8 ounces extra-firm tofu, drained and pressed

  • 2 cups mixed salad greens

  • 1 small red bell pepper, diced

  • 1 small cucumber, diced

  • 2 green onions, thinly sliced

For the Dijon dressing:

  • 2 tablespoons olive oil

  • 1 tablespoon Dijon mustard

  • 2 tablespoons lemon juice

  • 1 clove garlic, minced

  • Salt and pepper to taste


  1. Rinse the French lentils thoroughly and cook them according to the package instructions until tender but still firm. Drain and set aside to cool.

  2. While the lentils are cooking, prepare the tofu. Preheat a grill or grill pan over medium heat. Slice the tofu into ½-inch thick pieces and pat them dry with paper towels. Season with salt and pepper.

  3. Grill the tofu for about 4-5 minutes on each side, or until grill marks form and the tofu is heated through. Remove from the grill and let it cool slightly. Cut the grilled tofu into bite-sized cubes.

  4. In a large bowl, combine the cooked lentils, grilled tofu, mixed salad greens, diced red bell pepper, diced cucumber, and sliced green onions.

  5. In a separate small bowl, whisk together the olive oil, Dijon mustard, lemon juice, minced garlic, salt, and pepper until well combined.

  6. Drizzle the Dijon dressing over the lentil and tofu mixture. Toss gently to coat everything evenly.

  7. Divide the salad into two serving bowls or plates and serve immediately.


average rating is 3 out of 5, based on 150 votes, recipe ratings

98% would recommend

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