Simple Mediterranean Lentil Bowls
by: claire cary
These mediterranean lentil bowls are a quick, easy but flavor packed meal prep recipe! With a base of fluffy jasmine rice, perfectly cooked and seasoned lentils, crisp veggies and a simple dressing to top it all off.
Ingredients
Lentils
- 1 cup uncooked black lentils
- 3 cups veggie or chicken broth I used low sodium
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano
Bowl
- 2 cups cooked jasmine rice
- 2 cups cherry tomatoes halved
- 2 mini cucumbers
- ½ cup feta cheese
Dressing
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon minced garlic
- 1 teaspoon honey
- 1 tablespoon fresh minced parsley
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano
Instructions
- Rinse your lentils under a fine mesh strainer and add to a medium pot with the broth, salt, pepper and oregano. Stir to combine.
- Bring to a boil, then reduce heat to low, cover but keep the lid slightly ajar and let simmer until the lentils are fully cooked. With black lentils this takes about 25 minutes. Stir every 10 or so minutes. You want them to be a bit soft on the outside but still have a slight bite. Black lentils hold their shape well so no need to worry about them turning mushy.
- Whisk up all ingredients for the vinaigrette and set aside.
- Assemble your bowls with a base of rice, then add on the lentils, cucumber, tomatoes, feta and drizzle with the vinaigrette. I also love adding some fresh basil, red pepper flakes or even a scoop of hummus for a more creamy texture. Enjoy!
Notes
If your broth is not low sodium, just omit the added salt for the lentils.
Serving: 1bowl / Calories: 491kcal / Carbohydrates: 50g / Protein: 21g / Fat: 15g / Saturated Fat: 4g / Polyunsaturated Fat: 1g / Monounsaturated Fat: 9g / Cholesterol: 17mg / Sodium: 664mg / Potassium: 438mg / Fiber: 8g / Sugar: 6g / Vitamin A: 605IU / Vitamin C: 27mg / Calcium: 155mg / Iron: 4mg
