Mediterranean Lentil & Roasted Veggie Power Bowl with Lemon-Herb Dressing
This hearty vegetarian Mediterranean bowl features protein-packed lentils, a colorful medley of roasted vegetables, creamy hummus, tangy olives, and a bright lemon-herb vinaigrette. It’s a wholesome, nutrient-rich meal perfect for lunch, dinner, or weekly meal prep.
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients:
For the Bowl:
1 cup cooked green or brown lentils (or 1 can, rinsed & drained)
1 small zucchini, chopped
1 red bell pepper, sliced
1 small red onion, cut into wedges
1 small eggplant, cubed
2 tbsp olive oil
1/2 tsp smoked paprika
1/2 tsp dried oregano
Salt and pepper to taste
1/2 cup cherry tomatoes, halved
1/4 cup pitted kalamata olives
1/2 avocado, sliced (optional)
1/4 cup crumbled feta (optional)
1 cup cooked bulgur, quinoa, or couscous
For the Lemon-Herb Dressing:
3 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, finely minced
1 tbsp chopped fresh parsley
1 tbsp chopped fresh dill or mint
Salt and pepper to taste
To Serve:
1/2 cup hummus
Fresh parsley or mint leaves
Lemon wedges
Instructions:
Step 1: Roast the Vegetables
1. Preheat oven to 220°C (425°F).
2. Toss zucchini, bell pepper, onion, and eggplant with olive oil, paprika, oregano, salt, and pepper.
3. Spread on a baking sheet and roast for 20–25 minutes, flipping once halfway through.
Step 2: Prepare Dressing
1. In a small bowl, whisk together olive oil, lemon juice, garlic, and fresh herbs.
2. Season with salt and pepper to taste.
Step 3: Assemble the Bowls
1. In each bowl, layer bulgur or quinoa, lentils, roasted veggies, tomatoes, olives, and avocado.
2. Add a dollop of hummus and crumble feta (if using) over top.
3. Drizzle with lemon-herb dressing.
4. Garnish with herbs and serve with lemon wedges.
Notes:
- You can roast veggies in advance and refrigerate for quick assembly.
- Use French lentils for a firmer texture.
- Swap in sweet potatoes, carrots, or mushrooms depending on season or taste.
Tips:
Meal Prep: Store components separately and assemble just before eating.
Vegan Option: Omit feta or use vegan cheese.
For extra crunch: Add toasted pumpkin seeds or pine nuts on top.
❓ Frequently asked questions FAQ:
Q: Can I use canned lentils?
A: Yes! Just rinse and drain them before using.
Q: How long do leftovers last?
A: Up to 4 days in the fridge, dressing stored separately for freshness.
Q: Can I add protein?
A: Definitely. Grilled chicken, shrimp, or tofu would go beautifully.
️ Nutritional Information
Calories: 530
Protein: 21g
Fat: 24g
Carbohydrates: 58g
Fiber: 13g
Sugar: 7g
Sodium: 460mg