Lentil and Orzo Bowl with Feta, Roasted Veggies & Walnuts
A hearty Mediterranean-style bowl featuring tender lentils, al dente orzo pasta, roasted vegetables, salty feta cheese, and crunchy walnuts. It’s a beautiful balance of textures and flavors—nutty, savory, tangy, and slightly sweet from the roasted veggies. This dish is satisfying enough for dinner but light and nourishing for lunch.
Time
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Servings:4
Ingredients
Roasted Veggies
1 medium zucchini, sliced into half-moons
1 red bell pepper, diced
1 yellow bell pepper, diced
1 red onion, cut into wedges
2 carrots, cut into sticks
2 tbsp olive oil
1 tsp dried oregano
½ tsp garlic powder
Salt & black pepper, to taste
For the Bowl
1 cup dried green or brown lentils (or 2 ½ cups cooked)
1 cup dry orzo pasta
¾ cup crumbled feta cheese
½ cup walnuts, toasted and roughly chopped
2 tbsp fresh parsley, chopped
2 tbsp fresh dill or basil, chopped
Dressing
3 tbsp extra virgin olive oil
1 ½ tbsp red wine vinegar (or lemon juice)
1 tsp Dijon mustard
1 tsp honey
Salt & black pepper, to taste
Instructions
Cook Lentils
Rinse lentils. In a pot, add lentils and 3 cups water, bring to a boil, then simmer 18–22 minutes until tender but not mushy. Drain and set aside.
Roast Vegetables
Preheat oven to 400°F (200°C).
Toss zucchini, peppers, onion, and carrots with olive oil, oregano, garlic powder, salt, and pepper.
Spread evenly on a baking sheet and roast for 20–25 minutes, flipping halfway, until caramelized.
Cook Orzo
In salted boiling water, cook orzo until al dente (about 8–10 minutes). Drain and drizzle with a little olive oil to prevent sticking.
Make the Dressing
Whisk together olive oil, vinegar or lemon juice, Dijon, honey, salt, and pepper.
Assemble the Bowl
In a large bowl, combine lentils, orzo, and roasted vegetables. Toss with half of the dressing.
Top with crumbled feta, walnuts, parsley, and dill/basil.
Drizzle with the remaining dressing before serving.
Notes & Tips
Make ahead friendly: Store lentils, orzo, and roasted veggies separately, then assemble before eating.
Cheese swap: Goat cheese works beautifully if you prefer tangier flavor.
Extra boost: Add baby spinach or arugula for more greens.
Nut-free option: Use toasted sunflower seeds or pumpkin seeds instead of walnuts.
Frequently Asked Questions
Q: Can I use canned lentils?
Yes! Use 2 ½ cups canned lentils, rinsed and drained, to save time.
Q: Can I serve it warm or cold?
Both work! Warm for a cozy dinner, or chilled as a refreshing lunch.
Q: Can I use another grain instead of orzo?
Yes — quinoa, farro, or couscous are great substitutes.
Nutritional Information
Calories: 495
Protein: 20g
Carbs: 62g
Fat: 18g
Fiber: 13g
Sugar: 7g