Description
Discover a vibrant, plant‑based lentil bowl packed with protein, fiber, and bright Mediterranean flavors. Perfect for a wholesome lunch or dinner that’s ready in under an hour.
Ingredients
Scale
- 1 cup dried lentils
- 2 cups water
- 1 red bell pepper, diced
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1 red onion, sliced thin
- 1 avocado, diced
- Fresh cilantro, for garnish
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp olive oil
- Salt and pepper to taste
- Dressing: Juice of 1 lemon
- 1 tbsp tahini
- 1 garlic clove, minced
- 2 tbsp water (for desired consistency)
- Salt and pepper to taste
Instructions
- Rinse the lentils under cold water, then combine with 2 cups water in a pot. Bring to a boil, reduce heat, and simmer for 20 minutes or until tender. Drain any excess water.
- While the lentils cook, prepare the vegetables: dice the red bell pepper, slice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
- In a large bowl, combine the cooked lentils, bell pepper, cucumber, tomatoes, and red onion.
- Add the avocado, chopped cilantro, cumin, smoked paprika, olive oil, salt, and pepper. Toss gently to coat.
- In a small jar, whisk together lemon juice, tahini, minced garlic, water, salt, and pepper until smooth and creamy.
- Drizzle the dressing over the bowl mixture and give it a final toss.
- Serve immediately, garnished with extra cilantro and avocado slices if desired.
Notes
Tip: For extra protein, add chickpeas or tempeh. Substitute quinoa for lentils if preferred. Store leftovers in an airtight container in the fridge for up to 3 days. The dressing can be made ahead and kept for a week.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: B
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 350
- Sugar: 5g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 18g
- Cholesterol: 0mg
Keywords: lentil, vegan, bowl, healthy, quick