Ingredients
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1 cup brown or green lentils
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1 medium yellow squash, sliced into thin rounds
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1 large sweet potato, cubed
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1 small red onion, thinly sliced
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1 bell pepper, cored and sliced into thin strips
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1 can (14.5 oz.) no-salt-added diced tomatoes
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1/2 cup chopped cilantro
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1/4 cup fresh parsley leaves
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1 tsp. ground cumin
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1 tsp. paprika
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1 tsp. harissa powder
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1/4 cup unsweetened coconut flakes
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1/4 cup pitted dates, roughly chopped
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Salt and black pepper to taste
Directions
Sub-title: A vibrant and satisfying one-bowl meal packed with protein, fiber, and delicious Moroccan flavors!
Description: This easy and budget-friendly vegan lentil bowl takes inspiration from traditional Moroccan cuisine while incorporating wholesome ingredients and global superfoods. It’s perfect for busy weeknights or meal prep!
Ingredients:
* 1 cup brown or green lentils
* 1 medium yellow squash, sliced into thin rounds
* 1 large sweet potato, cubed
* 1 small red onion, thinly sliced
* 1 bell pepper, cored and sliced into thin strips
* 1 can (14.5 oz.) no-salt-added diced tomatoes
* 1/2 cup chopped cilantro
* 1/4 cup fresh parsley leaves
* 1 tsp. ground cumin
* 1 tsp. paprika
* 1 tsp. harissa powder
* 1/4 cup unsweetened coconut flakes
* 1/4 cup pitted dates, roughly chopped
* Salt and black pepper to taste
Instructions:
1. Rinse and sort the lentils, picking out any debris or stones. In a large saucepan over medium heat, cover the lentils with water by about 1 inch. Bring to a boil, reduce heat to low, and simmer until tender (about 20-30 minutes). Drain any excess liquid using a fine mesh strainer. Set aside.
2. While the lentils are cooking, prepare the vegetables. Heat a large skillet over medium-high heat and add the oil. Once shimmering, add the squash, onions, and bell peppers. Cook until the vegetables start to soften, stirring occasionally (about 5-7 minutes). Add the garlic and cook for another minute more.
3. Transfer the vegetable mixture to a blender along with the drained lentils, tomatoes, herbs, spices, coconut milk, and salt. Blend on high until smooth and creamy. If necessary, add a little bit of water to help achieve your desired consistency.
4. Pour the filling back into the saucepan used earlier and heat through. Taste and adjust seasonings as needed.
5. To assemble the bowls, divide the cooked lentil filling among four serving bowls. Top each bowl with 1/4 of the reserved roasted vegetables and a drizzle of balsamic glaze (optional). Garnish with additional cilantro, parsley, and date chunks if desired.
Serves 4
Difficulty Level: Easy
Nutrition Information Per Serving (without salted toppings):
Calories – 412kcal | Protein – 14 g | Fat – 14 g (including 0 g sat fat), Carbohydrates – 70 g (including 16 g fiber and 10 g sugar alcohols/polyol), Sodium – 2 mg, Potassium – 1,110 mg
Note: The nutritional values may vary depending on the type and brand of ingredients used.
Steps
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1
Done
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Rinse and sort the lentils, picking out any debris or stones. In a large saucepan over medium heat, cover the lentils with water by about 1 inch. Bring to a boil, reduce heat to low, and simmer until tender (about 20-30 minutes). Drain any excess liquid using a fine mesh strainer. Set aside. |
|
2
Done
|
While the lentils are cooking, prepare the vegetables. Heat a large skillet over medium-high heat and add the oil. Once shimmering, add the squash, onions, and bell peppers. Cook until the vegetables start to soften, stirring occasionally (about 5-7 minutes). Add the garlic and cook for another minute more. |
|
3
Done
|
Transfer the vegetable mixture to a blender along with the drained lentils, tomatoes, herbs, spices, coconut milk, and salt. Blend on high until smooth and creamy. If necessary, add a little bit of water to help achieve your desired consistency. |
|
4
Done
|
Pour the filling back into the saucepan used earlier and heat through. Taste and adjust seasonings as needed. |
|
5
Done
|
To assemble the bowls, divide the cooked lentil filling among four serving bowls. Top each bowl with 1/4 of the reserved roasted vegetables and a drizzle of balsamic glaze (optional). Garnish with additional cilantro, parsley, and date chunks if desired. |
