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
(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
- 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.
- 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.
- Prepare the Vegetables: Chop cherry tomatoes, cucumber, bell pepper, red onion, and fresh herbs.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, cumin, paprika, salt, and pepper.
- 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.
- 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
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!
Red Lentil Quinoa Bowl
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2–3 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
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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