Go Back
Print

High-Protein Mediterranean Lentils & Grain Bowl

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 450
A nutritious and flavorful bowl combining hearty grains, protein-rich lentils, fresh vegetables, and Mediterranean-inspired toppings for a satisfying meal.

Ingredients

Grain Base

  • 1 cup Quinoa, Brown Rice, Farro, Bulgur, or Barley (Choose your preferred grain)
  • 1 cup Lentils (Green or Brown Lentils)

Vegetables

  • 1 cucumber Cucumber (Chopped)
  • 1 cup Tomatoes (Cherry, Grape, or Roma, chopped)
  • 0.5 red Red Onion (Sliced)
  • 1 bell pepper Bell Peppers (Red, Yellow, or Orange, sliced)

Greens

  • 2 cups Spinach or Arugula

Toppings

  • 0.25 cup Kalamata Olives (Pitted)
  • 0.5 cup Artichoke Hearts (Marinated, chopped)

Dressing & Flavorings

  • 2 tablespoons Olive Oil
  • 1 tablespoon Lemon Juice
  • 1 clove Garlic (Minced)
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Thyme
  • to taste Salt and Pepper

Optional Toppings

  • to taste Feta Cheese (Optional)
  • to taste Hummus (Optional)
  • to taste Tzatziki Sauce (Optional)
  • to taste Toasted Nuts or Seeds (Optional)
  • to taste Fresh Herbs (Parsley, Mint, or Dill) (Optional)
  • 1 avocado Avocado (Optional, sliced)

Instructions 

  • Cook your chosen grain according to package instructions.
  • Rinse lentils, then simmer with garlic, bay leaf, and salt for 20-25 minutes until tender.
  • Chop vegetables and prepare the dressing by whisking olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
  • Assemble the bowl by layering grains, lentils, vegetables, and toppings. Drizzle with dressing.
  • Serve immediately or store components separately in airtight containers.

Notes

Feel free to customize toppings and vegetables to your preference for added flavor and nutrition.
Calories: 450kcal
Cost: $15
Course: Main Course
Cuisine: Mediterranean
Keyword: Grain Bowl, Lentils