Ingredients
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For the Lentil-Quinoa Base:
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1 cup green lentils (mung beans can also be used)
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1/2 cup uncooked brown rice or quinoa
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3 cups water
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1/4 teaspoon salt
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For the Tahini Sauce:
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1/4 cup raw unsalted sunflower seeds
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2 tablespoons raw apple cider vinegar
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1/4 cup water
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1 tablespoon lemon juice
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1/2 teaspoon maple syrup or honey
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Pinch of salt (optional)
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Fresh parsley or cilantro for garnish
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Optional Toppings:
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Roasted sweet potatoes or butternut squash
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Grilled zucchini or eggplant
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Roasted Brussels sprouts or broccoli
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Steamed kale or spinach
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Avocado slices
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Sliced tomato
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Pickled red onions
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Crushed peanuts
Directions
Subtitle: A Delicious and Protein Rich Meal Prep Idea!
Description: This flavorful, oil-free, and kid-friendly vegetarian bowl is packed with nutrients from lentils, quinoa, and fresh veggies. Perfect for meal prep or a busy weeknight dinner. Gluten free, high fiber, and plant-based.
Ingredients:
For the Lentil-Quinoa Base:
* 1 cup green lentils (mung beans can also be used)
* 1/2 cup uncooked brown rice or quinoa
* 3 cups water
* 1/4 teaspoon salt
For the Tahini Sauce:
* 1/4 cup raw unsalted sunflower seeds
* 2 tablespoons raw apple cider vinegar
* 1/4 cup water
* 1 tablespoon lemon juice
* 1/2 teaspoon maple syrup or honey
* Pinch of salt (optional)
* Fresh parsley or cilantro for garnish
Optional Toppings:
* Roasted sweet potatoes or butternut squash
* Grilled zucchini or eggplant
* Roasted Brussels sprouts or broccoli
* Steamed kale or spinach
* Avocado slices
* Sliced tomato
* Pickled red onions
* Crushed peanuts
Instructions:
1. For the Lentil-Quinoa Base: Rinse the lentils and quinoa well to remove any impurities. Combine them with the water, salt, and bring to a boil. Reduce heat to low, cover, and simmer until tender (about 20 minutes for lentils and 15-20 minutes for quinoa). Set aside uncovered for 5 more minutes to allow excess moisture to evaporate. Fluff with a fork before serving.
2. For the Tahini Sauce: Soak the sunflower seeds in filtered water overnight or at least 4 hours. Drain and rinse well. Add all the ingredients to a blender and puree until smooth. Season with salt if desired.
3. Assemble the bowls: Divide the cooked quinoa and lentil mixture among four large bowls. Top each bowl with a generous portion of tahini sauce. Garnish with your choice of toppings and serve immediately.
Note: The sauce will keep well in an airtight container in the refrigerator for up to a week. Simply warm it up as needed before topping your bowl.
Servings: 4 servings
Difficulty Level: Easy
Nutrition Facts per Serving (without optional toppings):
Calories: 300
Fat: 22g (Saturated: 1g)
Carbs: 34g (Fiber: 11g, Sugars: 3g)
Protein: 10g
Steps
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1
Done
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For the Lentil-Quinoa Base: Rinse the lentils and quinoa well to remove any impurities. Combine them with the water, salt, and bring to a boil. Reduce heat to low, cover, and simmer until tender (about 20 minutes for lentils and 15-20 minutes for quinoa). Set aside uncovered for 5 more minutes to allow excess moisture to evaporate. Fluff with a fork before serving. |
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2
Done
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For the Tahini Sauce: Soak the sunflower seeds in filtered water overnight or at least 4 hours. Drain and rinse well. Add all the ingredients to a blender and puree until smooth. Season with salt if desired. |
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3
Done
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Assemble the bowls: Divide the cooked quinoa and lentil mixture among four large bowls. Top each bowl with a generous portion of tahini sauce. Garnish with your choice of toppings and serve immediately. |
