Healthy Lentil Grain Bowl with Roasted Cauliflower, Carrot & Basil Leaves
This colorful grain bowl layers protein-rich lentils with fluffy whole grains, caramelized roasted cauliflower and carrots, and a zesty Mediterranean-inspired dressing. Fresh basil leaves brighten the flavors, making it a satisfying vegetarian main or side.
⏱️ Time
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Ingredients
Roasted Vegetables
2 cups cauliflower florets
2 medium carrots, peeled & sliced into sticks
2 tbsp extra virgin olive oil
½ tsp ground cumin
½ tsp smoked paprika (optional, mild)
Salt & pepper, to taste
Grain & Lentil Base
1 cup cooked lentils (green or brown)
1 cup cooked quinoa (or farro, bulgur, or brown rice)
1 tbsp extra virgin olive oil
1 tsp lemon zest
Salt, to taste
Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tsp honey (or maple syrup)
1 small garlic clove, minced
Salt & pepper, to taste
Toppings
½ cup fresh basil leaves, torn
¼ cup crumbled feta cheese (optional)
2 tbsp toasted pumpkin seeds (or pine nuts)
Instructions
1. Roast the Vegetables
Preheat oven to 400°F (200°C).
Toss cauliflower and carrots with olive oil, cumin, paprika, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes, stirring once, until golden and tender.
2. Prepare Lentils & Grains
Combine lentils and quinoa (or your chosen grain) in a large bowl.
Mix in olive oil, lemon zest, and a pinch of salt.
3. Make the Dressing
In a small jar or bowl, whisk together olive oil, lemon juice, Dijon, honey, garlic, salt, and pepper until emulsified.
4. Assemble the Bowl
Divide lentil-grain mixture among 4 bowls.
Top with roasted cauliflower and carrots.
Drizzle with dressing.
Garnish with fresh basil leaves, feta, and pumpkin seeds.
Notes & Tips
Protein Boost: Add a boiled egg or grilled chicken for a non-vegetarian version.
Vegan Swap: Omit feta or use vegan feta.
Make-Ahead: Roast veggies and cook grains/lentils ahead; assemble when ready to eat.
Extra Freshness: Add diced cucumber or cherry tomatoes before serving.
❓ Frequently asked questions FAQ
Q: Can I use canned lentils?
Yes — rinse and drain well before using.
Q: Which grains work best?
Quinoa for lightness, farro for nuttiness, bulgur for a Mediterranean touch, or brown rice for a hearty option.
Q: Can I make the dressing creamier?
Add 2 tbsp of Greek yogurt or tahini for a creamier dressing.
Nutritional Information
Calories: ~340
Protein: 13g
Carbs: 48g
Fiber: 10g
Fat: 14g
Sugar: 8g