Springtime Lentil and Quinoa Bowls
A fresh and vibrant bowl packed with protein, tender lentils, and fluffy quinoa, brightened with a zesty lemon-herb vinaigrette and crisp seasonal vegetables. Perfect for a quick, healthy meal.
- Prep: 15 min
- Cook: 15 min
- Total: 30 min
- Servings: 5
- Cuisine: American
- Difficulty: Easy
- Cost: $3.82/serving
Dietary
- Vegetarian
- High-Protein
- Nut-Free
- High-Fiber
- Pescatarian
- Low-Sugar
Tags
- quick
- healthy
- savory
- fresh
- budget-friendly
Ingredients
- 1 cup quinoa
- 30 ounce green lentils (rinsed, drained)
- 5 eggs (large, hard-boiled, chopped)
- 1.5 cup shelled edamame (frozen)
- 5 cup fresh spinach
- 1 cucumber (medium, diced)
- 1 cup cherry tomatoes (halved)
- 1 red bell pepper (diced)
- 0.5 red onion (small, thinly sliced)
- 0.25 cup fresh parsley (chopped)
- 3 tablespoon olive oil
- 4 tablespoon lemon juice (fresh)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup feta cheese (crumbled)
Instructions
- Cook the quinoa: Rinse 1 cup of quinoa thoroughly under cold water. Combine quinoa with 2 cups of water and 1/2 teaspoon of salt in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes before fluffing with a fork. While quinoa cooks, hard-boil 5 eggs if not already prepared, and steam 1 1/2 cups shelled edamame according to package directions, then allow to cool slightly. Chop the hard-boiled eggs.
- Prepare the vegetables: While the quinoa is cooking, dice 1 medium cucumber, halve 1 cup of cherry tomatoes, dice 1 red bell pepper, and thinly slice 1/2 small red onion.
- Make the dressing: In a small bowl, whisk together 3 tablespoons of olive oil, 4 tablespoons of fresh lemon juice, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper. Stir in 1/4 cup chopped fresh parsley.
- Assemble the bowls: In large serving bowls, evenly distribute 5 cups of fresh spinach as the base. Top with the cooked quinoa, rinsed and drained green lentils, chopped hard-boiled eggs, cooled shelled edamame, diced cucumber, halved cherry tomatoes, diced red bell pepper, and sliced red onion.
- Dress and serve: Drizzle each bowl with the lemon-herb dressing. If desired, sprinkle with 1/2 cup crumbled feta cheese before serving. Toss gently just before eating.
Notes
Leftovers store well in an airtight container for up to 3 days. For best results, keep the dressing separate and add just before serving to maintain freshness of ingredients.
Nutrition (per serving)
- Calories: 544
- Protein: 26.1 g
- Carbohydrates: 46.8 g
- Fat: 28.4 g
- Fiber: 11.2 g
- Sodium: 400 mg
- Saturated Fat: 2.8 g
- Sugar: 5 g
- Cholesterol: 198 mg