Mediterranean Herbed Lentil Rice Bowl with Roasted Vegetables, Garlic Herbs & Fresh Parsley
Mediterranean Herbed Lentil Rice Bowl with Roasted Vegetables, Garlic Herbs & Fresh Parsley is a wholesome, nutrient-packed dish that combines earthy lentils, fluffy rice, and tender, caramelized vegetables in a fragrant Mediterranean herb blend. Enhanced with garlic, olive oil, and fresh parsley, this bowl delivers layers of flavor and texture while remaining vibrant, comforting, and satisfying. Perfect for weeknight dinners, meal prep, or a vegetarian main, it’s a versatile recipe that can easily be customized to seasonal vegetables, proteins, and favorite grains.
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Servings: 4
Ingredients
For the lentil rice:
1 cup brown or green lentils, rinsed and drained
1 cup basmati or long-grain rice
3 cups vegetable broth or water
1 teaspoon salt
1/2 teaspoon black pepper
For the roasted vegetables:
1 medium zucchini, cut into 1/2-inch rounds
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small eggplant, cut into 1-inch cubes
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon smoked paprika
Salt and black pepper, to taste
For the garlic herb topping:
3 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon lemon zest
2 tablespoons chopped fresh parsley
Optional garnishes:
Feta cheese or vegan alternative
Toasted pine nuts or almonds
Lemon wedges
Instructions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
Toss zucchini, bell peppers, and eggplant with olive oil, oregano, thyme, smoked paprika, salt, and pepper. Spread evenly on the baking sheet.
Roast vegetables for 25–30 minutes, tossing halfway through, until tender and lightly caramelized.
While vegetables roast, combine lentils and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat and simmer for 15–20 minutes until lentils are tender but not mushy. Drain any excess liquid.
In a separate saucepan, cook rice according to package instructions. Fluff with a fork once cooked.
In a small skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant. Remove from heat and stir in lemon zest and parsley.
In a large mixing bowl, combine cooked lentils and rice. Toss gently to incorporate.
Layer roasted vegetables on top of the lentil-rice mixture.
Drizzle the garlic herb mixture over the bowl and gently toss or serve as a topping.
Garnish with feta, toasted nuts, and a squeeze of fresh lemon before serving warm.
Tips
Use equal-sized vegetable pieces for even roasting and caramelization.
Cook lentils until just tender; overcooked lentils can become mushy.
Fluff rice with a fork instead of stirring aggressively to keep grains separate.
Toast nuts lightly in a dry pan for extra flavor if using.
Add a splash of olive oil when mixing rice and lentils to keep them moist.
Fresh parsley added at the end keeps the flavors bright and aromatic.
Substitute any seasonal vegetables for variety and color.
Adjust garlic intensity according to taste; sauté briefly to avoid bitterness.
Use lemon zest to brighten the dish without adding extra acidity.
Serve immediately to enjoy roasted vegetables at peak flavor and texture.
Variations
Swap rice for quinoa, bulgur, or farro for a nutty, chewy texture.
Use red lentils for a softer, creamier lentil layer.
Add chickpeas for extra protein and Mediterranean authenticity.
Include roasted sweet potatoes or butternut squash for sweetness.
Top with a drizzle of tahini or yogurt-based dressing for richness.
Sprinkle sumac or za’atar over the finished bowl for a tangy, earthy note.
Add sautéed mushrooms or spinach for extra greens.
Use smoked paprika and cumin for a subtly smoky Mediterranean flavor.
Mix in olives or sun-dried tomatoes for briny accents.
Garnish with pomegranate seeds for a pop of color and sweetness.
Q & A
Can I make this ahead of time?
Yes, store components separately and assemble just before serving to maintain freshness.
Can I use canned lentils?
Yes, drain and rinse thoroughly; reduce cooking time.
Is this dish vegan?
Yes, omit feta or use a plant-based alternative.
Can I freeze leftovers?
Yes, freeze lentil-rice mixture and roasted vegetables separately; thaw and reheat gently.
Can I use frozen vegetables?
Fresh vegetables are best for roasting; frozen may release excess moisture.
How can I add more protein?
Include chickpeas, tofu, or grilled halloumi.
Can I use different herbs?
Yes, rosemary, basil, or dill can be used according to taste.
How can I make it spicier?
Add a pinch of chili flakes to the garlic herb mixture.
Is this dish gluten-free?
Yes, if rice or gluten-free grains are used.
Can I serve this cold?
Yes, it works as a Mediterranean-style grain salad at room temperature.
Nutrition
(Per Serving, Approximate)
Calories: 360
Protein: 12g
Carbohydrates: 50g
Fat: 12g
Fiber: 10g
Sugar: 6g
Sodium: 420mg
Conclusion
Mediterranean Herbed Lentil Rice Bowl with Roasted Vegetables, Garlic Herbs & Fresh Parsley is a colorful, nutrient-rich dish that combines wholesome grains, protein-packed lentils, and caramelized vegetables with vibrant Mediterranean flavors. The garlic herb topping and fresh parsley elevate the dish, while optional garnishes like feta, toasted nuts, or pomegranate seeds add layers of taste and texture. It’s versatile, satisfying, and perfect for meal prep, weeknight dinners, or a light main course. This recipe highlights the beauty of simple, fresh ingredients prepared thoughtfully to create a wholesome and memorable Mediterranean-inspired bowl.