Description
Quick Lentil and Rice Bowls are a nutritious, balanced, and satisfying meal featuring fluffy rice, protein-packed lentils, and fresh vegetables, all topped with a zesty lemon-tahini dressing. Perfect for a healthy lunch or dinner that comes together in under 30 minutes.
Ingredients
– 1 tablespoon Olive Oil
– 1 large Yellow Onion, finely chopped
– 2 medium Carrots, finely chopped
– 2 cloves Garlic, minced
– 1 cup Brown or Green Lentils, rinsed
– 1 teaspoon Cumin Powder
– 1 teaspoon Coriander Powder
– 1/2 teaspoon Turmeric Powder
– 4 cups Vegetable Broth
– 1 (15-ounce) can Diced Tomatoes, undrained
– Salt and Black Pepper, to taste
– 4 cups Cooked Rice, for serving
Instructions
- If using uncooked rice and lentils, cook according to package instructions and allow to cool slightly.
- In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and pepper to make the dressing. If too thick, add a tablespoon of water at a time until desired consistency is reached.
- Divide the cooked rice and lentils among serving bowls.
- Top with diced cucumber, halved cherry tomatoes, sliced red onion, and chopped parsley.
- Drizzle with the tahini dressing.
- Garnish with optional toppings such as crumbled feta, avocado slices, or a sprinkle of paprika.
- Serve immediately or store components separately for meal prep.
Notes
- For a quicker version, use pre-cooked or canned lentils and pre-cooked rice.
- This bowl is easily customizable—add roasted vegetables, spinach, or other greens.
- The dressing can be made ahead and stored in the refrigerator for up to 5 days.
- For a vegan version, omit the feta cheese or use a plant-based alternative.
- Prep Time: 10 minutes
- Cook Time: 15 minutes (if cooking rice and lentils)
- Category: Main Course
- Method: Stovetop/No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6g
- Sodium: 180mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 62g
- Fiber: 12g
- Protein: 16g
- Cholesterol: 0mg