Red Lentil Quinoa Bowl

This Red Lentil Quinoa Bowl is a nutritious, protein-packed meal that’s perfect for a wholesome lunch or dinner. With tender red lentils, fluffy quinoa, and fresh vegetables, it’s a delicious plant-based dish loaded with fiber, protein, and essential nutrients. The warm spices and tangy dressing bring all the flavors together for a satisfying and hearty bowl.

Why You’ll Love This Recipe

  • High in protein – Red lentils and quinoa provide a complete plant-based protein source.
  • Gluten-free and vegan – Naturally free from gluten and dairy.
  • Easy to make – Minimal prep and simple ingredients.
  • Great for meal prep – Stores well for easy grab-and-go meals.
  • Customizable – Add your favorite veggies, proteins, or dressings.

Ingredients

Red Lentil Quinoa Bowl 10 This Red Lentil Quinoa Bowl is a nutritious, protein-packed meal that’s perfect for a wholesome lunch or dinner. With tender red lentils, fluffy quinoa, and fresh vegetables, it’s a delicious plant-based dish loaded with fiber, protein, and essential nutrients. The warm spices and tangy dressing bring all the flavors together for a satisfying and hearty bowl.

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Bowl:

  • Red lentils (rinsed)
  • Quinoa (rinsed)
  • Vegetable broth (or water)
  • Cherry tomatoes (halved)
  • Cucumber (diced)
  • Red bell pepper (chopped)
  • Red onion (finely chopped)
  • Fresh parsley or cilantro (chopped)

For the Dressing:

  • Olive oil
  • Lemon juice
  • Garlic (minced)
  • Cumin
  • Paprika
  • Salt and pepper

Optional Toppings:

  • Avocado slices
  • Feta cheese (or vegan alternative)
  • Pumpkin seeds or almonds
  • Hummus or tahini drizzle

Directions

  1. Cook the Quinoa: In a pot, bring 2 cups of vegetable broth (or water) to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes until fluffy.
  2. Cook the Lentils: In another pot, bring 2 cups of water to a boil. Add red lentils, reduce heat, and simmer for 10-12 minutes until soft. Drain any excess water.
  3. Prepare the Vegetables: Chop cherry tomatoes, cucumber, bell pepper, red onion, and fresh herbs.
  4. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, cumin, paprika, salt, and pepper.
  5. Assemble the Bowls: In a large bowl, mix cooked quinoa and lentils. Add the chopped vegetables and herbs. Drizzle with dressing and toss to combine.
  6. Serve: Top with avocado, feta, nuts, or a drizzle of tahini if desired.

Servings and Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Variations

  • Spicy Kick: Add chili flakes or diced jalapeño.
  • Extra Greens: Mix in spinach, kale, or arugula.
  • Mediterranean Style: Add kalamata olives and sun-dried tomatoes.
  • Protein Boost: Top with grilled tofu, chickpeas, or tempeh.
  • Creamy Version: Stir in hummus or mashed avocado.

Storage/Reheating

  • Storage: Keep in an airtight container in the fridge for up to 4 days.
  • Reheating: Enjoy cold as a salad or warm in a skillet for a few minutes.
  • Freezing: Not recommended, as lentils and quinoa may become mushy.

FAQs

Red Lentil Quinoa Bowl
Red Lentil Quinoa Bowl 11 This Red Lentil Quinoa Bowl is a nutritious, protein-packed meal that’s perfect for a wholesome lunch or dinner. With tender red lentils, fluffy quinoa, and fresh vegetables, it’s a delicious plant-based dish loaded with fiber, protein, and essential nutrients. The warm spices and tangy dressing bring all the flavors together for a satisfying and hearty bowl.

Can I use green or brown lentils instead of red?

Yes, but they take longer to cook and have a firmer texture.

How do I prevent the lentils from becoming mushy?

Cook until just tender, and drain any excess liquid.

Is this dish served hot or cold?

It can be enjoyed warm or as a chilled salad.

Can I use a different grain instead of quinoa?

Yes! Try brown rice, couscous, or bulgur.

How do I add more protein?

Include chickpeas, tofu, tempeh, or a sprinkle of hemp seeds.

Can I make the dressing ahead of time?

Yes! It can be stored in the fridge for up to a week.

Is this dish good for meal prep?

Absolutely! It holds up well in the fridge and is easy to pack for lunches.

Can I make this oil-free?

Yes! Swap olive oil for extra lemon juice or tahini.

What’s the best way to cook quinoa perfectly?

Use a 2:1 water-to-quinoa ratio, simmer covered, and let it rest for 5 minutes before fluffing.

What pairs well with this bowl?

Serve with pita bread, roasted veggies, or a side of hummus.

Conclusion

This Red Lentil Quinoa Bowl is a nutritious, protein-packed, and flavorful meal that’s perfect for a quick lunch or dinner. Whether you enjoy it warm or cold, its fresh ingredients and zesty dressing make it a delicious and satisfying plant-based option. Try it for meal prep, and enjoy a wholesome, energizing dish all week long!

Print
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Red Lentil Quinoa Bowl

Red Lentil Quinoa Bowl

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  • Author: samahkitchen
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 23 servings 1x
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegan

Description

This hearty and nutritious bowl features red lentils and quinoa simmered with aromatic spices, fresh veggies, and a creamy tahini or yogurt drizzle. It’s a perfect meal for meal prep, packed with protein, and naturally gluten-free and vegan!


Ingredients

Units Scale

For the Bowl:

  • 1/2 cup red lentils, rinsed
  • 1/2 cup quinoa, rinsed
  • 2 cups vegetable broth (or water)
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt (adjust to taste)
  • 1 tablespoon olive oil
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 cup baby spinach or kale, chopped
  • 1/2 lemon, juiced

For Toppings (Optional but Recommended):

  • 1 tablespoon tahini or Greek yogurt
  • 1 tablespoon toasted nuts or seeds (pumpkin, almonds, or sesame)
  • 2 tablespoons fresh herbs (parsley or cilantro)
  • 1/2 avocado, sliced
  • 1 tablespoon feta cheese (optional, if not vegan)
  • Red pepper flakes, for heat

Instructions

Step 1: Cook the Lentils & Quinoa

In a medium pot, heat olive oil over medium heat.

Sauté onion, garlic, and carrot for 3-4 minutes until softened.

Add rinsed red lentils and quinoa, then stir in vegetable broth, turmeric, cumin, smoked paprika, garlic powder, and salt.

Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is fluffy and lentils are soft.

Step 2: Add Greens & Finish

Stir in chopped spinach or kale, letting it wilt for 1-2 minutes.

Squeeze in lemon juice and mix well.

Step 3: Serve & Garnish

Divide into bowls and drizzle with tahini or Greek yogurt.

Sprinkle with nuts, seeds, fresh herbs, and avocado slices.

Enjoy warm!

 


Notes

  • Make it spicy: Add 1 teaspoon harissa paste or a pinch of cayenne.
  • For extra protein, mix in roasted chickpeas or tofu.

 

  • Storage: Keeps in the fridge for up to 4 days. Reheat with a splash of broth or water.

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