Mediterranean Lentil Bowls with Roasted Vegetables

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Mediterranean Lentil Bowls with Roasted Vegetables:

Introduction:

Packed with flavor, nutrients, and vibrant colors, these Mediterranean Lentil Bowls with Roasted Vegetables are a perfect balance of health and taste. Ideal for meal prep, lunches, or light dinners, this recipe combines hearty lentils, seasoned roasted vegetables, and a tangy dressing for a complete, satisfying dish. Let’s create this Mediterranean-inspired delight!

Ingredients (Serves 4):

For the Lentils:

  • 1 cup green or brown lentils, rinsed and drained
  • 3 cups water or vegetable broth
  • 1 bay leaf
  • 1/2 teaspoon salt

For the Roasted Vegetables:

  • 2 cups cherry tomatoes, halved
  • 1 large zucchini, diced
  • 1 red bell pepper, diced
  • 1 small red onion, sliced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • Salt and pepper, to taste

For the Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste

Optional Toppings:

  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 1/4 cup kalamata olives

Instructions:

Step 1: Cook the Lentils
Combine lentils, water or broth, and the bay leaf in a medium saucepan. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy.
Drain any excess liquid, remove the bay leaf, and season the lentils with salt. Set aside.

Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C).
On a large baking sheet, toss the cherry tomatoes, zucchini, red bell pepper, and red onion with olive oil, oregano, smoked paprika, salt, and pepper. Spread evenly in a single layer.
Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized.

Step 3: Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and pepper. Adjust seasoning to taste.

Step 4: Assemble the Bowls
Divide the cooked lentils evenly among four bowls.
Top with the roasted vegetables and drizzle generously with the dressing.
Add optional toppings like feta cheese, parsley, or olives for added flavor and texture.

Step 5: Serve
Serve warm or at room temperature and enjoy a wholesome Mediterranean-inspired meal!

Description:

These Mediterranean Lentil Bowls combine protein-packed lentils with caramelized roasted vegetables, tangy dressing, and vibrant toppings for a meal that’s as nourishing as it is flavorful.

Tips for Success:

  • Use Fresh Ingredients: Fresh vegetables and herbs make a big difference in flavor.
  • Meal Prep Friendly: Cook the lentils and roast the vegetables ahead of time for quick assembly.
  • Customize the Veggies: Add eggplant, sweet potatoes, or asparagus based on your preferences or what’s in season.
  • Make it Vegan: Omit the feta cheese or replace it with a plant-based alternative.

Nutritional Information (Per Serving):

  • Calories: 320
  • Carbohydrates: 36g
  • Protein: 12g
  • Fat: 15g
  • Fiber: 12g
  • Sugar: 7g
  • Sodium: 340mg

(Values are approximate and depend on ingredients used.)

Frequently Asked Questions (FAQs):

1. Can I use canned lentils?
Yes! Rinse and drain canned lentils, then warm them up before adding them to the bowls.

2. How long does this dish keep?
Store leftovers in an airtight container in the refrigerator for up to 3 days.

3. Can I substitute the lentils?
Quinoa, farro, or chickpeas are great substitutes for lentils in this recipe.

4. What other dressings work well?
Tahini dressing, balsamic vinaigrette, or a creamy yogurt-based dressing pair wonderfully with these flavors.

5. Can I serve this cold?
Absolutely! This dish tastes delicious as a cold salad, making it perfect for summer meals or picnics.

Serving Suggestions:

  • Pair with a slice of warm pita bread or garlic naan.
  • Add a dollop of tzatziki or hummus for extra creaminess.
  • Serve alongside grilled chicken or fish for a more filling meal.

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Conclusion:

These Mediterranean Lentil Bowls with Roasted Vegetables are a delicious way to enjoy a wholesome, balanced meal that’s bursting with flavor. Whether you’re meal prepping or making dinner for the family, this versatile recipe is sure to please. Try it today and savor the taste of the Mediterranean!

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