Quick sauteed lentil bowl with hummus and boiled rice
This hearty bowl features tender sautéed lentils with garlic, olive oil, and herbs, served over fluffy boiled rice, and topped with a generous dollop of creamy hummus. It’s balanced, filling, and packed with plant-based protein, fiber, and good fats — ideal for a healthy, satisfying lunch or dinner.
⏱ Time
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Ingredients
For the sautéed lentils:
1 cup cooked lentils (green or brown; or ½ cup uncooked)
1 tbsp olive oil
2 cloves garlic, minced
½ small onion, finely chopped
½ tsp ground cumin
¼ tsp smoked paprika (optional)
½ tsp salt, to taste
¼ tsp black pepper
Juice of ½ lemon
1 tbsp chopped parsley or cilantro (optional)
For the rice and toppings:
1 cup boiled rice (white or brown, as preferred)
¼ cup hummus (store-bought or homemade)
1 tbsp olive oil, for drizzling
1 tbsp Greek yogurt (optional, for extra creaminess)
Toppings (optional): diced cucumbers, cherry tomatoes, pickled onions, or arugula
Instructions
1. Cook or warm lentils
If using uncooked lentils: rinse, then boil in salted water for 12–15 minutes until tender, drain.
If using cooked or canned lentils: rinse and drain well.
2. Sauté aromatics
In a skillet, heat olive oil over medium heat.
Add chopped onion and cook for 2–3 minutes until soft.
Stir in minced garlic and cook for 30 seconds until fragrant.
3. Season the lentils
Add lentils to the pan along with cumin, paprika, salt, and pepper.
Sauté for 3–4 minutes, stirring gently so they don’t break apart.
Finish with lemon juice and fresh herbs.
4. Assemble the bowl
Spoon boiled rice into a bowl.
Add a generous portion of sautéed lentils on top.
Add a scoop of hummus beside the lentils.
Drizzle with olive oil and (optional) add a spoon of Greek yogurt.
Top with your favorite veggies for crunch and freshness.
Notes & Tips
For extra creaminess: Swirl hummus directly into the lentils for a creamy texture.
Add crunch: Top with toasted pine nuts or pumpkin seeds.
Flavor boost: Sprinkle with sumac, za’atar, or chili flakes.
Meal prep friendly: Store lentils, rice, and hummus separately for easy lunches.
❓ Frequently asked questions FAQ
Q: Can I use red lentils?
A: You can, but they soften quickly — use green or brown lentils if you prefer a firmer texture.
Q: How long will it keep?
A: Store in an airtight container for up to 3 days. Reheat gently and top with fresh hummus when serving.
Q: What pairs well with this bowl?
A: A side of roasted veggies, a small Greek salad, or a drizzle of tahini dressing works beautifully.
⚖️ Nutritional Information
Calories: 460 kcal
Protein: 16 g
Fat: 16 g
Carbohydrates: 60 g
Fiber: 11 g