Ingredients
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For the Quinoa:
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1 cup uncooked white quinoa
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1 cup water
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pinch of salt
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For the Tahini Sauce:
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1/2 cup plain unsweetened non-dairy yogurt
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1 tablespoon lemon juice
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2 teaspoons apple cider vinegar
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1/2 teaspoon garlic powder
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1/2 teaspoon ground cumin
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1/4 teaspoon paprika
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1/4 teaspoon black pepper
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2 tablespoons extra virgin olive oil
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2 tablespoons raw tahini
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2 tablespoons fresh chopped parsley
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For the Lentil mixture:
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1 cup green lentils, rinsed and drained
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1 small yellow squash, diced
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1 small red bell pepper, seeded and finely diced
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1 small carrot, diced
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1 clove garlic, minced
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1 teaspoon smoked paprika
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1 teaspoon ground coriander
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1/2 teaspoon turmeric
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pinch of cayenne pepper (optional)
Directions
Sub-Title: This easy, one-pot wonder features fragrant lentils, crunchy vegetables, creamy avocado, and tangy tahini dressing all drizzled over fluffy quinoa for a complete protein feast!
Description: Looking for a budget-friendly, gluten-free, high-protein, seasonal, and whole foods plant-based dinner idea? Look no further than our Zesty Mediterranean Lentil Bowls! Inspired by traditional Turkish cuisine, this hearty bowl packs a punch of flavor without breaking the bank. With just 30 minutes of prep time and 20 minutes of cook time (plus chill time), you’ll have a delicious meal on the table in no time. Plus, each serving boasts an impressive 20 grams of protein and 10 grams of fiber to keep you full and satisfied all night long. Give your taste buds a treat and try this kid-approved dish today!
Ingredients:
For the Quinoa:
1 cup uncooked white quinoa
1 cup water
pinch of salt
For the Tahini Sauce:
1/2 cup plain unsweetened non-dairy yogurt
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons extra virgin olive oil
2 tablespoons raw tahini
2 tablespoons fresh chopped parsley
For the Lentil mixture:
1 cup green lentils, rinsed and drained
1 small yellow squash, diced
1 small red bell pepper, seeded and finely diced
1 small carrot, diced
1 clove garlic, minced
1 teaspoon smoked paprika
1 teaspoon ground coriander
1/2 teaspoon turmeric
pinch of cayenne pepper (optional)
Instructions:
1. Rinse and drain the quinoa and place in a medium saucepan with 1 cup water and a pinch of salt. Bring to a boil, cover with a lid, reduce heat to low, and simmer until liquid is absorbed and quinoa is tender, about 15-20 minutes. Set aside.
2. While the quinoa cooks, prepare the tahini sauce by whisking together the non-dairy yogurt, lemon juice, apple cider vinegar, garlic powder, cumin, paprika, black pepper, and 1 tablespoon of the olive oil in a small bowl. Stream in the remaining 1 tablespoon olive oil while whisking until smooth. Stir in the raw tahini and chopped parsley. Cover and refrigerate until ready to use.
3. Heat a large skillet over medium-high heat. Add the lentils, squash, bell pepper, carrots, garlic, smoked paprika, ground coriander, turmeric, and optional cayenne pepper. Cook, stirring occasionally, until the vegetables are softened and beginning to brown, about 10-12 minutes.
4. Add the stock and bring to a boil. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 20-25 minutes. Remove from heat and set aside.
5. Divide the cooked quinoa between four bowls. Top each bowl with 1/4 of the lentil mixture, then drizzle generously with the prepared tahini sauce. Garnish with fresh chopped parsley, if desired. Serve immediately.
Difficulty Level: Easy
Serves: 4
Note: For a spicier dish, increase the amount of
Steps
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1
Done
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Rinse and drain the quinoa and place in a medium saucepan with 1 cup water and a pinch of salt. Bring to a boil, cover with a lid, reduce heat to low, and simmer until liquid is absorbed and quinoa is tender, about 15-20 minutes. Set aside. |
|
2
Done
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While the quinoa cooks, prepare the tahini sauce by whisking together the non-dairy yogurt, lemon juice, apple cider vinegar, garlic powder, cumin, paprika, black pepper, and 1 tablespoon of the olive oil in a small bowl. Stream in the remaining 1 tablespoon olive oil while whisking until smooth. Stir in the raw tahini and chopped parsley. Cover and refrigerate until ready to use. |
|
3
Done
|
Heat a large skillet over medium-high heat. Add the lentils, squash, bell pepper, carrots, garlic, smoked paprika, ground coriander, turmeric, and optional cayenne pepper. Cook, stirring occasionally, until the vegetables are softened and beginning to brown, about 10-12 minutes. |
|
4
Done
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Add the stock and bring to a boil. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 20-25 minutes. Remove from heat and set aside. |
|
5
Done
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Divide the cooked quinoa between four bowls. Top each bowl with 1/4 of the lentil mixture, then drizzle generously with the prepared tahini sauce. Garnish with fresh chopped parsley, if desired. Serve immediately. |
