Lentil Grain Bowl (Print Version)
Protein-packed lentils and grains with fresh vegetables and a zesty herbed dressing for a wholesome meal.
# What You'll Need:
→ Grains
01 - 1 cup quinoa, cooked (or brown rice or farro)
→ Lentils
02 - 1 cup green or brown lentils, cooked, 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 - 1/2 small red onion, thinly sliced
08 - 1 avocado, sliced (optional)
→ Dressing
09 - 3 tablespoons olive oil
10 - 2 tablespoons freshly squeezed lemon juice
11 - 1 teaspoon Dijon mustard
12 - 1 tablespoon fresh parsley, chopped
13 - 1 clove garlic, finely minced
14 - Salt and pepper to taste
→ Toppings
15 - 1/4 cup feta cheese, crumbled (omit for vegan)
16 - 2 tablespoons toasted pumpkin or sunflower seeds
17 - 2 tablespoons fresh herbs, chopped (parsley, cilantro or dill)
# Step-by-Step Guide:
01 - Prepare the quinoa and lentils according to package directions if not using pre-cooked varieties. Let cool slightly before assembling.
02 - In a small bowl, combine the olive oil, lemon juice, Dijon mustard, chopped parsley, minced garlic, salt, and pepper. Whisk until well blended.
03 - Divide the cooked grains evenly among 4 serving bowls as the base. Layer each with lentils, cherry tomatoes, cucumber, spinach or kale, shredded carrot, and sliced red onion.
04 - Spoon the prepared dressing over each bowl, distributing evenly to coat the ingredients.
05 - Finish each bowl with crumbled feta cheese, toasted seeds, fresh herbs, and sliced avocado if desired. Serve immediately, or cover and refrigerate for up to 2 days for a chilled version.
# Expert Suggestions:
01 -
- It forgives almost every substitution you throw at it, so use whatever grains or vegetables are lingering in your kitchen.
- The lemon mustard dressing pulls everything together with a brightness that makes you forget you are eating something healthy.
- It stores beautifully for meal prep, meaning you can assemble once and eat well for two straight days.
02 -
- Do not dress the bowls if you plan to store them because the greens will turn soggy and sad within hours.
- Toasting the seeds takes barely two minutes but skipping it means losing the best texture contrast in the entire dish.
03 -
- Massaging kale with a drop of olive oil for thirty seconds transforms it from tough and bitter to tender and sweet.
- A pinch of sumac or zaatar on top of the finished bowl adds a tangy complexity that makes people ask what your secret is.