Healthy Roasted Cauliflower, Lentil, Carrot & Farro Bowl with Cucumber Yogurt Sauce
This vibrant bowl features caramelized roasted cauliflower and carrots, earthy lentils, nutty farro, and crisp cucumbers, all brought together with a creamy lemon-cucumber yogurt sauce. It’s a perfect combination of warmth, freshness, and Mediterranean flair — great for lunch or dinner.
⏱️ Time
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Ingredients
For the roasted vegetables:
2 cups cauliflower florets
2 medium carrots, cut into thin sticks or coins
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp ground cumin
¼ tsp paprika (optional for color)
½ tsp dried thyme or za’atar
For the lentils:
¾ cup green or brown lentils, rinsed
2 cups water or vegetable broth
¼ tsp salt
For the farro:
¾ cup farro, rinsed
2 cups water or broth
½ tsp olive oil
¼ tsp salt
For the cucumber yogurt sauce:
½ cup Greek yogurt
½ small cucumber, grated or finely diced
1 garlic clove, minced
1 tbsp lemon juice
1 tsp olive oil
Salt & pepper to taste
Optional: 1 tbsp fresh dill or mint, chopped
For serving:
Fresh parsley or mint, chopped
Optional: toasted almonds or pumpkin seeds
Extra drizzle of olive oil or tahini-lemon drizzle
Instructions
1. Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.
2. Roast the vegetables:
Toss cauliflower and carrots with olive oil, salt, pepper, cumin, paprika, and thyme.
Spread evenly on the tray and roast for 25–30 minutes, flipping halfway through until golden and tender.
3. Cook lentils:
In a pot, add lentils and water (or broth). Bring to a boil, then reduce heat and simmer for 20–25 minutes until tender but not mushy. Drain excess water.
4. Cook farro:
In another pot, bring water (or broth) to a boil. Add farro, olive oil, and salt. Simmer for 20–25 minutes until chewy and tender. Drain and fluff.
5. Prepare the cucumber yogurt sauce:
In a bowl, mix yogurt, cucumber, garlic, lemon juice, olive oil, herbs, salt, and pepper. Chill until ready to serve.
6. Assemble the bowl:
Start with a base of farro.
Add lentils, roasted cauliflower and carrots.
Spoon cucumber yogurt sauce generously over the top.
Garnish with parsley, mint, and toasted nuts or seeds.
Drizzle with a bit of olive oil or tahini for extra richness if desired.
Notes & Tips
Add baby spinach or arugula for extra greens and freshness.
Use quinoa or brown rice instead of farro for a gluten-free version.
For extra flavor, toss lentils with a squeeze of lemon and a drizzle of olive oil before serving.
To make it vegan, use a dairy-free yogurt like coconut or soy-based.
Frequently asked questions FAQs
Q: Can I meal prep this bowl?
A: Yes! Store all components separately in the fridge for up to 4 days. Add the sauce just before eating.
Q: Can I serve it warm or cold?
A: Both! It’s delicious warm for dinner or cold as a refreshing lunch.
Q: What can I use instead of lentils?
A: Chickpeas or white beans work beautifully for a variation in texture.
Nutritional Information
Calories: ~420 kcal
Protein: 17g
Carbohydrates: 54g
Fiber: 10g
Fat: 13g
Sodium: 330mg