Miso Maple Tofu with Mustardy Lentil, Kale & Apple Salad

Serving size

1 person 2 people 4 people

Ingredients

1 shallot (use half)
2 tsp pumpkin seeds (use half)
1 handful of fresh dill (use half)
1 garlic clove
1 tbsp maple syrup (use half)

(maple syrup(100%))
1 tbsp apple cider vinegar (use half)

(apple cider vinegar (100%))
1 tbsp wholegrain mustard (use half) (Mustard)

(wholegrain mustard (water, mustard seeds, spirit vinegar, mustard flour, mustard bran, pimento), spirit vinegar, water)
1 tbsp white miso paste (use half) (Soya)

(White Miso (Water, SOYBEANS, Rice, Salt), Water, Citric Acid)
1 unwaxed lemon (use half)
80g Kale (whole leaf) (use half)

(Kale (whole leaf))
1 apple (use half)
253g bijoux verts lentils in salted water (use a quarter)

(Bijoux Verts Lentils (60%), Water (39.4%) , Salt (0.6%).)
280g tofu (use half) (Soya)

(Tofu (Water, Soya Beans, Nigari))

Allergens

Contains: Mustard, Soya

Nutritional Information

Typical values	per 100g	per portion
Energy	91Kcal	411Kcal
	380kJ	1719kJ
Fat	4.3g	19g
of which saturates	0.6g	2.9g
Carbohydrates	6g	28g
of which sugars	2.9g	13g
Protein	7.2g	33g
Salt	0.25g	1.1g
Fibre	2.3g	10g

Ingredients

2 tsp pumpkin seeds
1 tbsp maple syrup

(maple syrup(100%))
1 unwaxed lemon
1 handful of fresh dill
1 apple
80g Kale (whole leaf)

(Kale (whole leaf))
1 tbsp white miso paste (Soya)

(White Miso (Water, SOYBEANS, Rice, Salt), Water, Citric Acid)
1 garlic clove
1 tbsp apple cider vinegar

(apple cider vinegar (100%))
1 tbsp wholegrain mustard (Mustard)

(wholegrain mustard (water, mustard seeds, spirit vinegar, mustard flour, mustard bran, pimento), spirit vinegar, water)
1 shallot
280g tofu (Soya)

(Tofu (Water, Soya Beans, Nigari))
253g bijoux verts lentils in salted water (use half)

(Bijoux Verts Lentils (60%), Water (39.4%) , Salt (0.6%).)

Allergens

Contains: Mustard, Soya

Nutritional Information

Typical values	per 100g	per portion
Energy	93Kcal	418Kcal
	387kJ	1749kJ
Fat	4.5g	20g
of which saturates	0.7g	3.0g
Carbohydrates	6g	27g
of which sugars	2.9g	13g
Protein	7.2g	32g
Salt	0.25g	1.1g
Fibre	2.3g	10g

Back

Vegan High protein 1/3 daily fibre New 6 plants Low sat fat Nutrient dense Smaller portion

Miso Maple Tofu with Mustardy Lentil, Kale & Apple Salad

Prep time: 15 mins

Total time: 25 mins

Cuisine: British

Food group: Vegan

This autumnal salad pulls all the stops. We're talking golden pan-fried tofu, coated in a sticky maple and miso glaze. Leafy kale, brightened by zesty lemon. Creamy lentils, infused with a sharp mustard dressing. Crisp apples and fragrant dill complete the dish.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Before you start

Pull out a medium frying pan, a large bowl, a small bowl & a sieve

Massage the kale

Rinse the kale leaves, then strip from the stalks and finely chop. Peel the shallot, keeping it whole, then thinly slice into rings
Add the kale to the large bowl with the juice from half the lemon, 1/2 tsp olive oil and a pinch of salt. Massage the kale for 1-2 mins, until softened. Add the shallot to the kale, toss to coat, then set aside

Time for tofu

Drain the tofu, pat dry with paper towel and cut into 2cm cubes. Finely chop or crush the garlic
Heat the medium frying pan with 1 tsp olive oil on medium-high heat. Once hot, add the tofu and cook for 8-10 mins, turning occasionally, until golden
In the final 1 min, add the garlic, miso paste, half the maple syrup and 1 tbsp water (1/2 tbsp for 1 person). Toss to coat the tofu, until glazed. Season with a pinch of salt and pepper, then remove from the pan and set aside

Finish the prep

Meanwhile, core and thinly slice the apple. Finely chop the dill. Drain and rinse the half tin of lentils
In the small bowl, combine the mustard, vinegar, the remaining maple syrup, 1 tsp olive oil and a pinch of salt and pepper. Set aside

Last bits & plate up

Reheat the frying pan on medium heat. Once hot, add the lentils and a splash of water and cook for 2-3 mins, until warmed through. Stir in half the mustard dressing and season with a pinch of salt and pepper
Add the lentils, apple, pumpkin seeds, half the dill and the remaining dressing to the bowl with the kale and toss to coat
Share the salad between bowls, topped with the tofu and remaining dill. Garnish with the remaining lemon, cut into wedges