Lentil Power Bowl

Experience a balanced, plant-based meal with this Lentil Power Bowl. This nourishing dish features tender green or brown lentils served over hearty grains, topped with caramelized roasted vegetables and finished with a drizzle of creamy tahini dressing. It is a perfect choice for those seeking a high-protein and flavorful fusion dish that is easy to prepare.

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The beauty of this bowl lies in its textures—from the fluffy grains and tender lentils to the crunch of pumpkin seeds. Whether you are looking for a satisfying weeknight dinner or a nutrient-dense lunch, this bowl provides all the essential components for a wholesome meal.

Ingredients

• Grains: 1 cup quinoa or brown rice (uncooked), 2 cups water or vegetable broth
• Lentils: 1 cup green or brown lentils (rinsed), 2 ½ cups water, 1 bay leaf, ½ tsp salt
• Roasted Vegetables: 1 medium sweet potato (peeled and cubed), 1 red bell pepper (diced), 1 zucchini (sliced), 1 red onion (sliced), 2 tbsp olive oil, 1 tsp smoked paprika, ½ tsp ground cumin, salt and pepper to taste
• Tahini Dressing: ¼ cup tahini, 2 tbsp lemon juice, 2 tbsp water (plus more as needed), 1 tbsp maple syrup, 1 small garlic clove (minced), ½ tsp salt
• Optional Toppings: 2 tbsp pumpkin seeds, 2 tbsp chopped fresh parsley

Instructions

Step 1: Prep the Oven

Preheat your oven to 425°F (220°C).

Step 2: Roast the Vegetables

In a mixing bowl, toss the sweet potato, bell pepper, zucchini, and red onion with olive oil, smoked paprika, cumin, salt, and pepper. Spread the mixture on a baking sheet and roast for 25-30 minutes, stirring halfway through, until the vegetables are golden and tender.

Step 3: Simmer the Lentils

While the vegetables roast, combine the lentils, water, bay leaf, and salt in a saucepan. Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes until tender. Drain any excess water and discard the bay leaf.

Step 4: Cook the Grains

In a separate saucepan, bring 2 cups of water or broth to a boil. Add the quinoa or rice, reduce heat to low, cover, and cook according to package instructions (about 15-20 minutes). Fluff with a fork once finished.

Step 5: Prepare the Dressing

Whisk together the tahini, lemon juice, water, maple syrup, minced garlic, and salt in a small bowl until smooth. Add extra water as needed to reach your desired consistency.

Step 6: Assemble the Bowls

Divide the cooked grains among four bowls. Top with the lentils and roasted vegetables. Drizzle generously with the tahini dressing and garnish with pumpkin seeds and fresh parsley if using. Serve warm.

Zusatztipps für die Zubereitung

Using a high-quality baking sheet ensures even roasting for the sweet potatoes and zucchini. For the smoothest dressing, use a small whisk to combine the tahini and lemon juice before adding water. Remember to rinse your lentils thoroughly in a fine-mesh sieve to remove any debris before boiling.

Varianten und Anpassungen

You can easily customize this bowl by substituting the grains with farro, bulgur, or couscous. For extra nutrients, stir in some leafy greens like spinach or kale while the grains are still warm. If you enjoy a bit of heat, add a pinch of chili flakes to the tahini dressing for a spicy kick.

Serviervorschläge

This Lentil Power Bowl pairs excellently with a crisp Sauvignon Blanc or a refreshing glass of sparkling water with a squeeze of lemon. Serve it warm to fully appreciate the caramelized flavors of the roasted vegetables and the creaminess of the dressing.

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With 420 calories, 16g of protein, and 13g of healthy fats per serving, this Lentil Power Bowl is a nutritional powerhouse. Enjoy a balanced meal that leaves you feeling energized and satisfied.

Recipe FAQs

→ Can I make this bowl ahead of time?

Absolutely. The grains, lentils, and roasted vegetables all store beautifully in separate airtight containers for up to 5 days. Keep the dressing separate and add fresh toppings like pumpkin seeds and parsley just before serving for the best texture.

→ What other grains work well in this bowl?

Farro adds a pleasant chew, bulgur cooks quickly and absorbs flavors nicely, while couscous offers a lighter texture. Any whole grain you enjoy will complement the roasted vegetables and creamy tahini dressing.

→ How can I add more protein?

Consider adding chickpeas to the roasted vegetables, stirring in hemp seeds at the end, or topping with sliced avocado. The bowl already provides 16g of protein per serving, but these additions can boost it further if desired.

→ Can I use different vegetables?

Feel free to swap in whatever seasonal vegetables you have on hand. Butternut squash, cauliflower, Brussels sprouts, or carrots all roast beautifully with the same spices. Just adjust cooking times as needed for different vegetables.

→ Is the tahini dressing adjustable?

The dressing is very versatile. Add more water for a thinner consistency, increase lemon juice for extra tang, or add a clove of roasted garlic for deeper flavor. You can also substitute a bit of the water with apple cider vinegar for more acidity.