Mediterranean Lentil & Roasted Veggie Bowl
This hearty bowl combines protein-rich lentils with roasted Mediterranean vegetables, fresh herbs, and a lemony tahini dressing. It’s warm, earthy, and satisfying — perfect as a main dish or make-ahead lunch. Naturally vegan and gluten-free!
⏱️ Time Required:
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: ~45 minutes
Ingredients:
Roasted Vegetables:
1 zucchini, chopped
1 red bell pepper, chopped
1 red onion, chopped
1 small eggplant, diced
2 tbsp olive oil
1 tsp dried oregano
Salt & pepper, to taste
Lentils:
1 cup dry green or brown lentils
3 cups water or vegetable broth
1 bay leaf (optional)
Salt to taste
Dressing:
2 tbsp tahini
Juice of 1 lemon
1 tbsp olive oil
1 garlic clove, minced
2–3 tbsp water (to thin)
Salt & pepper, to taste
Extras:
Fresh parsley or mint, chopped
Crumbled feta (optional)
Lemon wedges, for serving
Instructions:
1. Cook the Lentils:
Rinse lentils and combine with water or broth in a pot.
Bring to a boil, then reduce heat and simmer for 20–25 minutes, until tender.
Drain excess liquid, season with salt, and set aside.
2. Roast the Veggies:
Preheat oven to 425°F (220°C).
Toss chopped vegetables with olive oil, oregano, salt, and pepper.
Spread on a baking sheet and roast for 25 minutes, turning once, until tender and caramelized.
3. Make the Dressing:
In a small bowl, whisk tahini, lemon juice, olive oil, garlic, salt, and water until smooth and pourable.
4. Assemble the Bowl:
In each bowl, layer lentils, roasted veggies, and drizzle with tahini dressing.
Garnish with herbs, optional feta, and extra lemon juice.
Notes & Tips:
Use canned lentils to save time — just rinse and warm them up.
Add grains: Serve over quinoa or farro for an extra hearty meal.
Customize it: Add olives, sun-dried tomatoes, or roasted chickpeas for more texture and flavor.
❓ Frequently asked questions FAQ:
Q: Can I store leftovers?
A: Yes! Store in the fridge for up to 4 days. Keep dressing separate until serving.
Q: Can I make it oil-free?
A: Yes — roast veggies with a splash of veggie broth and skip the olive oil in the dressing.
Q: Can I serve it cold?
A: Absolutely! It’s delicious warm or chilled as a Mediterranean lentil salad.
Nutritional Value
Calories 370 kcal
Protein 16 g
Carbohydrates 40 g
Fat 17 g
Fiber 11 g
Sodium 300 mg