These hearty vegan lentil bowls characteristic roasted veggies, crunchy cashews, creamy avocado, and flavor-packed Moroccan-spiced lentils piled over rice or your favourite grain. They’re scrumptious, extremely satisfying, and ideal for meal prep.
These lentil bowls are my new go-to weeknight meal-prep dinner. It makes excellent sense! Vegan bowls are superb for prepping forward since each element shops fantastically by itself. And lentils? They’re a vegan’s BFF: low cost, hearty, scrumptious, and endlessly accommodating.
Leap to:
There are about 1,000,000 methods to season lentils, however I all the time come again to Moroccan-inspired spices because of my love affair with harira. This mix is heat, aromatic, and severely flavorful, and it creates a saucy lentil combination that’s wealthy sufficient to function its personal “dressing.” No further sauce required, which is nice information whenever you’re assembling bowls on a busy evening.
Substances You may Want
Under you may discover a record of substances on this recipe, with notes and substitutions. Scroll all the way in which to the underside of the publish to see the complete recipe, together with the quantity of every ingredient.
- Brown rice. The recipe requires brown rice, however you may actually use any number of rice, or one other grain.
- Lentils. We’re utilizing brown lentils, that are usually the commonest selection. They may simply be labeled as “lentils” on the retailer. Different kinds of lentils will work, however you may want to regulate the prepare dinner time.
- Veggies. We’re roasting carrots and broccoli for our bowls, however be at liberty to swap them out along with your favorites. Cauliflower, Brussels sprouts, inexperienced beans, candy potato, beets, zucchini, and bell peppers are just a few choices that may work nicely.
- Olive oil. You might swap this out with one other high-heat oil, like avocado or canola, if you would like.
- Onion.
- Garlic.
- Ginger.
- Spices. We’re utilizing a mix of floor cumin, cinnamon, paprika, turmeric, and black pepper. You may get all of them within the spice aisle of nearly any grocery retailer.
- Tomato sauce.
- Avocado.
- Cashews. I really like cashews with the flavour and texture combo in these bowls, however you may actually use nearly any nut. Received a nut allergy? Attempt pepitas or sunflower seeds.
- Herbs. We’ll be topping our bowls with a sprinkle of contemporary cilantro and parsley.
How They’re Made
The next is an in depth picture tutorial on the best way to make this dish. Scroll all the way in which down if you would like to skip proper to the recipe!
Step 1: Prepare dinner the rice. Brown rice takes some time to prepare dinner, so be sure you get it began earlier than anything.
Step 2: Prepare. Preheat your oven to 400°F.
Step 3: Prepare dinner the lentils. Merely place them in a pot with water and boil them till they’re virtually totally cooked. Depart them a contact al dente. Drain the water from the pot after they’re carried out.
Steps 4 & 5: Roast the greens. Begin with the carrots. Rub them with olive oil and place them into the oven. After ten minutes, add the broccoli to the baking sheet, giving it a little bit oil rub as nicely.
Step 6: Prepare dinner the onion. Warmth some olive oil in a skillet, then add diced onion. Prepare dinner it for a couple of minutes, till it softens and simply barely begins to brown.
Step 7: Add spices and aromatics. Stir in minced garlic, grated ginger, and your entire spices. Prepare dinner the combination for a few minute, stirring to forestall something from burning.
Step 8: Simmer the lentils. Add your cooked lentils to the skillet, together with the tomato sauce. Simmer the combination for a couple of minutes to thicken the sauce. Season the combination with some salt and pepper to style when it is carried out.
Step 9: Assemble and serve. To assemble your bowls, begin with a mattress of cooked rice. Prime the rice with the roasted veggies and lentils, adopted by avocado slices, cashews, and chopped contemporary cilantro and parsley.
Variations
- Swap up the veggies. Cauliflower, Brussels sprouts, inexperienced beans, candy potato, beets, zucchini, and bell peppers are just a few choices that may work nicely on this recipe.
- Swap out the grain. You should use nearly any number of rice, or one other sort of grain like quinoa, millet, or farro.
- Add some sweetness. Stir some dried fruit into the lentil combination, equivalent to raisins or chopped dried apricots. It will give the lentils a fair stronger Moroccan vibe!
- Tahini drizzle. Prime your bowls with some thinned tahini or my tahini dressing.
Steadily Requested Questions
Sure — there are not any gluten-containing substances on this recipe.
The recipe makes massive, hearty parts, so reducing the portion measurement could be the simplest means. You might additionally omit or minimize down on the avocado and cashews, and the oil could be minimize down to at least one full tablespoon (use a teaspoon for every veggie, and another for the onion).
You definitely can! You may want about 3 cups, or simply in need of two 15-ounce cans.
For those who’ve assembled the bowls, retailer every particular person portion in an hermetic container within the fridge for as much as three days. If not, retailer the elements in separate containers and assemble the bowls simply earlier than serving (that is the way you make this a meal-prep meal!). The avocado is the one ingredient that does not maintain nice — it’s going to flip brown, however nonetheless be completely edible. If attainable, minimize the avocado simply earlier than serving.
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📖 Recipe
Moroccan-Spiced Lentil Bowls
These hearty vegan lentil bowls characteristic roasted veggies, crunchy cashews, creamy avocado, and flavor-packed Moroccan-spiced lentils piled over rice or your favourite grain. They’re scrumptious, extremely satisfying, and ideal for meal prep.
Substances
- 1 ½ cups brown rice (or grain of selection)
- 1 ¼ cups dried brown lentils
- 12 ounces carrots (about 3 carrots), halved, then minimize into 1-inch sections
- 1 medium broccoli crown, damaged into florets (about 4 cups)
- 3 tablespoons olive oil, divided
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 ½ teaspoons freshly grated ginger
- 1 teaspoon floor cumin
- ½ teaspoon floor cinnamon
- ½ teaspoon paprika
- ½ teaspoon floor turmeric
- ½ teaspoon black pepper
- 1 (14 ounce/397 gram) can tomato sauce
- 1 medium avocado, sliced
- ⅔ cup roasted and salted cashews
- ½ cup chopped contemporary cilantro
- ½ cup chopped contemporary parsley
Directions
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Start cooking the rice (or grain of selection) in line with the bundle instructions.
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Preheat the oven to 400°F and line a baking sheet with parchment paper.
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Place the lentils right into a small saucepan and canopy them with a pair inches of water. Place the saucepan over excessive warmth and produce the water to a boil, then decrease the warmth and prepare dinner the lentils till they’re virtually carried out, however only a contact agency at their facilities. Drain the water from the pot after they’re carried out.
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Whereas the lentils prepare dinner, roast the veggies. First, prepare the carrots on the baking sheet and rub them with a tablespoon of the olive oil. Place them within the oven for 10 minutes.
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Whereas the carrots roast, prep the broccoli by tossing the florets with a tablespoon of the olive oil. After ten minutes, take away the baking sheet from the oven and add the broccoli to the sheet with the carrots. Return the sheet to the oven and proceed roasting the greens for 15 to twenty minutes, till tender and browned in spots. Sprinkle with salt and pepper to style.
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Coat the underside of a medium skillet with the remaining tablespoon of oil. Give the oil a minute to warmth up, then add the onion. Prepare dinner the onion for about 8 minutes, stirring typically, till it softens and simply begins to brown across the edges.
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Add the garlic, ginger, cumin, cinnamon, paprika, turmeric, and black pepper. Prepare dinner the combination for a few minute, stirring continuously, till very aromatic.
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Stir within the lentils and tomato sauce. Convey the combination to a simmer and let it prepare dinner for about 5 minutes, till the sauce thickens barely, however not so lengthy that the lentils get mushy. Take away the skillet from warmth and season the combination with salt to style.
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To assemble, divide the rice amongst 5 giant bowls, then prepare the roasted greens and lentils over the rice. Prime every bowl with just a few avocado slices, cashews, and a sprinkle of every cilantro and parsley. Serve.
Diet
Serving: 1bowl (⅕ of recipe) | Energy: 725kcal | Carbohydrates: 104g | Protein: 26g | Fats: 26g | Saturated Fats: 4g | Polyunsaturated Fats: 4g | Monounsaturated Fats: 16g | Sodium: 595mg | Potassium: 1848mg | Fiber: 27g | Sugar: 11g | Vitamin A: 13264IU | Vitamin C: 135mg | Calcium: 174mg | Iron: 9mg
