Quick Sautéed Lentil Bowl with Hummus and Chili Oil
This warm lentil bowl is a delicious mix of sautéed lentils, caramelized veggies, and creamy hummus, finished with a drizzle of smoky chili oil. It’s rich in plant-based protein, hearty yet light, and ready in under 25 minutes — perfect for a wholesome lunch or easy weeknight dinner!
⏱️ Time
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Ingredients
For the Lentil Base:
1 ½ cups cooked lentils (green or brown; drained and rinsed if canned)
1 tablespoon olive oil
1 small onion, finely chopped
1 small carrot, diced
½ red bell pepper, diced
1 small zucchini, chopped (optional)
1 clove garlic, minced
½ teaspoon cumin
½ teaspoon smoked paprika or chili flakes (optional)
Salt and pepper, to taste
Juice of ½ lemon
For Serving:
½ cup hummus (classic or roasted garlic flavor)
1–2 tablespoons chili oil (store-bought or homemade)
Fresh parsley or cilantro, chopped (for garnish)
Optional toppings: cherry tomatoes, cucumber slices, or pickled onions
Instructions
1. Sauté the Aromatics:
Heat olive oil in a skillet over medium heat.
Add onion and carrot; sauté for 3–4 minutes until softened.
Add bell pepper, zucchini (if using), and garlic. Cook for another 2 minutes.
2. Add the Lentils and Seasonings:
Stir in cooked lentils, cumin, smoked paprika (or chili flakes), salt, and pepper.
Cook for 4–5 minutes, stirring occasionally, until warmed and slightly crisp around the edges.
Add lemon juice to brighten the flavor.
3. Assemble the Bowl:
1. Spoon a generous layer of hummus onto the base of each bowl.
2. Top with the warm sautéed lentil mixture.
3. Drizzle with chili oil (start with 1 tsp and increase to taste).
4. Garnish with parsley, and add any optional toppings like cucumber or pickled onions.
Quick Homemade Chili Oil (Optional)
In a small saucepan, heat ¼ cup olive oil with 1 tsp chili flakes, ½ tsp smoked paprika, and a pinch of garlic powder for 1–2 minutes until fragrant. Cool slightly before drizzling.
Notes & Tips
For extra creaminess, mix hummus with a little water or olive oil before spreading it in the bowl.
Add a poached or fried egg on top for extra protein.
Swap lentils with chickpeas or quinoa for variation.
Keeps well for 2–3 days — perfect for meal prep.
️ Serving Suggestions
Pair with:
Warm pita bread or toasted flatbread.
A side of Mediterranean cucumber salad.
Roasted sweet potatoes for a hearty combo.
❓ frequently asked questions FAQs
Q: Can I use red lentils?
Not ideal — they’re too soft for this dish. Use green or brown lentils for a firm texture.
Q: Can I skip the chili oil?
Yes — use olive oil and a pinch of paprika or harissa for a milder version.
Q: Can I make it cold?
Yes! It’s delicious served chilled as a lentil salad bowl with hummus.
Nutritional Information
Calories: ~380 kcal
Protein: 19g
Carbohydrates: 35g
Fat: 18g
Fiber: 10g
Calcium: 10% DV