Lentil Grain Bowl (Printable)
Protein-packed lentils and grains with fresh veggies and a zesty herbed dressing for a wholesome meal.
# What You'll Need:
→ Grains & Lentils
01 - 1 cup cooked quinoa (or brown rice or farro)
02 - 1 cup cooked green or brown lentils, drained and rinsed
→ Vegetables
03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1 cup baby spinach or kale
06 - 1 large carrot, shredded
07 - ½ small red onion, thinly sliced
08 - 1 avocado, sliced (optional)
→ Herbed Lemon Dressing
09 - 3 tablespoons olive oil
10 - 2 tablespoons freshly squeezed lemon juice
11 - 1 teaspoon Dijon mustard
12 - 1 tablespoon chopped fresh parsley
13 - 1 clove garlic, finely minced
14 - Salt and pepper to taste
→ Toppings
15 - ¼ cup crumbled feta cheese (omit for vegan)
16 - 2 tablespoons toasted pumpkin or sunflower seeds
17 - 2 tablespoons chopped fresh herbs (parsley, cilantro, or dill)
# Directions:
01 - Prepare quinoa and lentils according to package directions if not using pre-cooked. Let cool slightly until just warm or at room temperature.
02 - In a small bowl, combine olive oil, lemon juice, Dijon mustard, chopped parsley, minced garlic, salt, and pepper. Whisk until emulsified and well blended.
03 - Divide the cooked quinoa among 4 serving bowls, spreading it as an even layer at the bottom of each.
04 - Top each bowl evenly with lentils, halved cherry tomatoes, diced cucumber, spinach or kale, shredded carrot, and sliced red onion.
05 - Drizzle the herbed lemon dressing over each bowl. Finish with crumbled feta cheese, toasted seeds, chopped fresh herbs, and sliced avocado if desired.
06 - Serve immediately at room temperature, or cover and refrigerate for up to 2 days for a chilled version. For meal prep, store components separately and combine just before serving.
# Expert Tips:
01 -
- This bowl is the kind of meal that makes you feel incredibly virtuous without tasting like you are suffering through a health kick.
- The lemon herb dressing pulls everything together so well that even my friend who claims to hate lentils asks for seconds.
02 -
- Undercooked lentils will ruin the entire experience so test a few by pressing them between your fingers, they should yield without turning to mush.
- Assembling the bowls ahead of time is fine but keep the dressing in a separate jar and add it just before eating or everything gets soggy overnight.
03 -
- Toast your seeds in a dry skillet over medium heat for exactly two minutes and shake the pan constantly because they go from golden to burnt in seconds.
- Massaging the kale with a drop of olive oil before adding it to the bowl removes the bitter edge and makes the leaves tender enough to enjoy raw.