Nutritious Lentil Veggie Power Bowl
A nutritious power bowl combining hearty lentils, fresh vegetables, and a flavorful lemon-tahini dressing. This bowl is packed with protein, fiber, and healthy fats, making it a balanced option for lunch or dinner.
Equipment
- Medium saucepan
- Large skillet
- Mixing bowls
- Whisk
- Measuring cups and spoons
- Cutting board and knife
Ingredients
For the Bowl
- 1 cup dried lentils rinsed
- 3 cups vegetable broth or chicken broth
- 1 tablespoon olive oil
- 1 medium red onion chopped
- 3 garlic cloves minced
- 1 red bell pepper chopped
- 1 cup grape tomatoes halved
- 2 cups baby spinach coarsely chopped
- ¼ cup parsley leaves minced, fresh
- Sea salt and freshly ground black pepper to taste
For the Lemon-Tahini Dressing
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
- 2 tablespoons water to thin as needed
Instructions
Cook the Lentils:
- In a medium saucepan, bring the broth to a boil. Add the rinsed lentils, reduce heat to low, and cover. Simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and set aside.1 cup dried lentils, 3 cups vegetable broth
Prepare the Vegetables:
- While the lentils are cooking, heat the olive oil in a large skillet over medium heat. Add the chopped red onion and cook for 3–4 minutes until softened.1 tablespoon olive oil, 1 medium red onion
- Add the minced garlic and cook for another 1–2 minutes until fragrant.3 garlic cloves
- Add the chopped bell pepper and cook for 5 minutes, stirring occasionally until slightly softened.1 red bell pepper
- Stir in the grape tomatoes and cook for an additional 2 minutes until they start to soften.1 cup grape tomatoes
- Add the chopped spinach and cook for 1 minute, just until wilted. Season with sea salt and black pepper to taste.2 cups baby spinach, Sea salt and freshly ground black pepper
Make the Dressing:
- In a small bowl, whisk together tahini, lemon juice, olive oil, sea salt, and black pepper. Add water, one tablespoon at a time, until you reach your desired consistency for drizzling.2 tablespoons tahini, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/2 teaspoon sea salt, 1/4 teaspoon ground black pepper, 2 tablespoons water
Assemble the Bowl:
- In a large mixing bowl, combine the cooked lentils with the sautéed vegetables. Add fresh parsley and gently toss to combine.1/4 cup parsley leaves
Serve:
- Divide the lentil and vegetable mixture into bowls. Drizzle each bowl with lemon-tahini dressing before serving.
Notes
Additions: Top with avocado slices, sunflower seeds, or a sprinkle of chili flakes for extra flavor and texture.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep dressing separate if possible and add just before eating.
Substitutions: Substitute lentils with quinoa or chickpeas for variation.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep dressing separate if possible and add just before eating.
Substitutions: Substitute lentils with quinoa or chickpeas for variation.
Nutrition
Calories: 442kcalCarbohydrates: 56gProtein: 21gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 1421mgPotassium: 1121mgFiber: 24gSugar: 8gVitamin A: 4670IUVitamin C: 80mgCalcium: 104mgIron: 7mg
Ingredient Costs: Cost of Recipe by Ingredient Measurements
Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases
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