Description
This Mediterranean Lentil Quinoa Bowl is a nutritious and flavorful meal that combines protein-rich lentils and quinoa with a variety of fresh vegetables, topped with a zesty lemon dressing.
Ingredients
Units
Scale
Lentils & Quinoa:
- 1 cup cooked green or brown lentils
- 1 cup cooked quinoa
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1/2 tsp ground cumin
- 1/2 tsp dried oregano
- Salt and black pepper to taste
Vegetables:
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup chopped fresh parsley or cilantro
Dressing:
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, finely minced
- Salt and black pepper to taste
Optional Toppings:
- Crumbled feta cheese
- Kalamata olives
- Toasted pine nuts or almonds
Instructions
- Season the Lentils and Quinoa: In a skillet, heat olive oil over medium heat. Add garlic, cumin, and oregano. Stir for 30 seconds until fragrant. Add cooked lentils and quinoa, season with salt and pepper, and warm through. Remove from heat.
- Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until emulsified.
- Assemble the Bowl: Divide the lentil-quinoa mixture between bowls. Top with cherry tomatoes, cucumber, red onion, and fresh herbs.
- Finish and Serve: Drizzle with lemon dressing and add optional toppings if desired. Serve warm or at room temperature.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Mixing, Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 460 kcal
- Sugar: 4 g
- Sodium: 290 mg
- Fat: 18 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 12 g
- Protein: 20 g
- Cholesterol: 0 mg
