Nourish Lentil Bowl

I love the “nourish bowl” trend, which capitalizes on a healthful whole grain bowl topped with a combination of veggies, nuts, seeds, and a flavorful sauce. This Nourish Lentil Bowl is a twist, featuring lentils as the base for a nutritious, delicious bowl, topped with roasted fall-winter vegetables and fruits. It is plant-based (vegan) and gluten-free, making it a great option for everyone. All you have to do is prepare the lentils (or used canned or refrigerated packaged lentils), and roast up your veggies to get this meal-in-a-bowl on the table in under an hour. Or, meal prep this recipe to pack it away for delicious healthy meals all week long. It’s a great option for packing up a winning lunch, which will keep you satisfied until the end of the day. Completely balanced in protein, slow-digesting carbs, vitamins, minerals, and phytochemicals, it’s a healthy meal packed with vibrant color and flavor, too.

I also love to serve this recipe as an interactive meal: Prepare the ingredients, and place them on the table so that each person can build their own nourish bowl—just the way they like it. What a healthy, easy way to enjoy a family meal! 

Packed in protein, fiber, vitamins, minerals, and antioxidant compounds, this Nourish Lentil Bowl is a fabulous meal to suit a healthful, plant-based lifestyle. The focus on cool weather vegetables makes it a wonderful option when summer produce is not available. But you can easily swap out winter produce when summer comes—try asparagus, peas, or greens bean instead of the squash; and blueberries, grapes, or peaches instead of the pomegranate seeds.

Make sure to check out the video of this recipe on my Plant-Power Live Show, where I show you how to make it in my own kitchen. This really is one of my favorite recipes on my blog, and one of the most popular among my followers. So, give it a try and let me know how you like it!

All you have to do to make this recipe is arrange vegetables on a baking sheet, drizzle them with the vinaigrette, and roast. Then serve over cooked lentils with pecans and pomegranate arils.

I also made this recipe on my Facebook Live Show here.

Join me for plant power live as I make one of my healthy plant-based recipes for the new year!

Posted by Sharon Palmer: The Plant-Powered Dietitian on Friday, January 4, 2019

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Nourish Lentil Bowl


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(4 votes, average: 5.00 out of 5)
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5 from 4 reviews

  • Author: The Plant-Powered Dietitian
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings
  • Diet: Vegan

Description

This vegan, gluten-free lentil bowl is filled with the goodness of lentils, squash, mushrooms, pomegranate arils, and pecans.


Ingredients

Lentils:

  • 1 1/2 cups green lentils, dried
  • 2 cups vegetable broth
  • 1 cup water

Roasted Vegetables:

  • 3 cups chopped, peeled winter squash (2-pound squash, such as butternut or acorn)
  • 1 medium red, white or yellow onion, sliced
  • 2 cups mushrooms, sliced
  • 2 garlic cloves
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons Italian seasoning (or use fresh herbs, such as oregano, thyme, and rosemary)
  • Salt and black pepper, as desired (optional)

Toppings:

  • 2 cups baby greens (i.e., arugula, kale, lettuce, spinach)
  • 1 cup pomegranate arils
  • 1/2 cup pecans, coarsely chopped

Instructions

  1. Prepare lentils by bringing broth and water to boil in a small pot. Add lentils, cover, and cook over medium, stirring occasionally, until tender but not mushy (about 25 minutes). Remove from heat, drain any liquid that was unabsorbed, and set aside.
  2. Meanwhile, prepare roasted vegetables: Preheat oven to 375 F. On a large baking sheet, evenly arrange chopped squash, onions, mushrooms, and garlic. In a small dish, mix olive oil, vinegar, Italian seasoning, and salt and pepper, as desired. Drizzle vinaigrette over vegetables and toss with tongs to distribute evenly. Place vegetables on top rack of oven and cook until golden brown and tender (30-35 minutes).
  3. To prepare Nourish Lentil Bowls (makes 4 large bowls—3 cup capacity): Arrange one-fourth (about 1 cup) of cooked lentils in the bottom of each bowl. Arrange one-fourth of the roasted vegetables (about 1 1/2 cups each) on top of the lentils. Top each bowl with1/2 cup greens, 1/4 cup pomegranate arils, and 2 tablespoons pecans.
  4. Serve immediately, or chill until serving time.

Join me for plant power live as I make one of my healthy plant-based recipes for the new year!

Posted by Sharon Palmer: The Plant-Powered Dietitian on Friday, January 4, 2019

Notes

Instant Pot Directions: Place lentils, broth and water in the Instant Pot and press “Bean/Chili setting” according to manufacturer’s directions. Follow steps 2-4 as listed above.

Slow Cooker Directions: Place lentils, broth and water in the Slow Cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Follow steps 2-4 as listed above.

As an alternative style of serving this dish, prepare it family style by transferring lentils into a large serving bowl or casserole, and topping it with roasted winter vegetables, pomegranates, pecans, and optional garnish.

  • Category: Entree
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 400
  • Sugar: 12 g
  • Sodium: 89 mg
  • Fat: 18 g
  • Saturated Fat: 2 g
  • Carbohydrates: 51 g
  • Fiber: 10 g
  • Protein: 14 g

Keywords: vegan power bowl, best power bowl, vegan bowl recipe

Check out some of my other favorite power bowls, including:

Green Goddess Buddha Bowl
Sesame Tempeh Buddha Bowl
Moroccan Chickpea Sorghum Bowl

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