Why You’ll Love This Mediterranean Lentil Bowl
- It’s a complete meal in one bowl. You get your protein from the lentils, your complex carbs from the sweet potatoes and quinoa, and a rainbow of veggies—all topped with a delicious, healthy fat from the dressing and feta. It’s balanced, filling, and you won’t be left searching for a snack an hour later.
- The make-ahead potential is incredible. You can roast the veggies, cook the lentils and quinoa, and whisk the dressing days in advance. When hunger strikes, it’s just a matter of assembly. This makes it a lifesaver for busy weeks and the ultimate packed lunch.
- It’s endlessly customizable. Not a fan of feta? Try goat cheese or omit it entirely. Got some zucchini in the fridge? Roast it up! The basic formula is so adaptable, you can make it with what you have on hand, which means you’ll never get bored.
- The textures are a total dream. You’ll get the creamy softness of the sweet potato, the slight bite of the lentils, the fluffy quinoa, the crunch from the cucumber and red onion, and the creamy saltiness of the feta. Every single forkful is a little adventure.
Ingredients & Tools
- For the Roasted Veggies & Lentils: 1 large sweet potato, cubed | 1 red bell pepper, chopped | 1 tbsp olive oil | 1 tsp dried oregano | 150 g brown or green lentils, rinsed | 1 bay leaf (optional but lovely)
- For the Base & Toppings: 100 g quinoa, rinsed well | 1 large cucumber, diced | 1/2 red onion, finely sliced | 100 g feta cheese, crumbled | 50 g Kalamata olives, pitted
- For the Lemon-Herb Dressing: Juice of 1 large lemon (about 3 tbsp) | 3 tbsp extra virgin olive oil | 1 small garlic clove, minced | 1 tbsp fresh dill, chopped | 1 tsp maple syrup or honey | Salt and black pepper to taste
Tools: A large baking sheet, a medium saucepan, a small saucepan, a small bowl for dressing, and a sharp knife.
The quality of your olive oil and lemon juice really shines here, so if you can, use the good stuff. A little goes a long way in making the dressing pop. And don’t skip rinsing the quinoa—it makes all the difference in avoiding a bitter taste.
Serves: 3-4 | Prep Time: 20 mins | Cook Time: 30 mins | Total Time: 50 mins
Before You Start: Tips & Ingredient Notes
- Rinse your lentils and quinoa. This is a non-negotiable step, honestly. Rinsing lentils gets rid of any debris, and rinsing quinoa thoroughly under cold water removes its natural bitter coating called saponin. Your final dish will taste so much cleaner and better for it.
- Don’t overcrowd the baking sheet. When roasting the sweet potato and pepper, give them space! If they’re all piled on top of each other, they’ll steam instead of roast, and you’ll miss out on those delicious caramelised edges we’re after. Use two sheets if you need to.
- Cook your lentils with flavour. While you can just boil lentils in water, adding a bay leaf, a smashed garlic clove, or even a wedge of onion to the cooking water infuses them with a subtle, savoury depth that makes the whole bowl taste more complex.
- Soak your red onion. If you’re sensitive to the sharp bite of raw red onion, a quick soak in ice water for 5-10 minutes after slicing works wonders. It tames the harshness while keeping that lovely crunch and colour.
How to Make Mediterranean Lentil Bowl
Step 1: Roast the Vegetables. Preheat your oven to 200°C (400°F). Toss the cubed sweet potato and chopped red pepper with the tablespoon of olive oil, dried oregano, and a good pinch of salt and pepper on a large baking sheet. Spread them out in a single layer—this is key for getting them nicely browned. Roast for 25-30 minutes, or until the sweet potato is tender and has some golden spots. You’ll know they’re ready when your kitchen smells amazing.
Step 2: Cook the Lentils and Quinoa. While the veggies are roasting, cook your lentils and quinoa. For the lentils, place them in a medium saucepan and cover with about 5 cm of water. Add the bay leaf if using. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, until tender but not mushy. Drain any excess water. For the quinoa, combine it in a small saucepan with 200 ml of water. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 more minutes before fluffing with a fork.
Step 3: Whisk the Dressing. This is where the magic happens. In a small bowl or jar, combine the fresh lemon juice, extra virgin olive oil, minced garlic, chopped dill, and maple syrup. Whisk vigorously or shake the jar until the dressing is emulsified and looks glossy. Season with a generous amount of salt and pepper. Taste it! It should be bright and zesty. Adjust if needed—maybe a pinch more salt or a squeeze more lemon.
Step 4: Prepare the Fresh Toppings. Dice the cucumber and slice the red onion. If you want to soften the onion’s bite, now’s the time to soak the slices in a bowl of ice water. Crumble the feta and have your olives ready. Getting all your components prepped makes the final assembly feel like a fun, fast-paced cooking show.
Step 5: Assemble Your Bowls. This is the fun part. Start with a base of fluffy quinoa. Then, arrange your roasted vegetables and cooked lentils around the bowl. Scatter over the fresh cucumber, red onion, Kalamata olives, and crumbled feta. The trick is to create little pockets of each ingredient so you get a bit of everything in each bite. Drizzle generously with that gorgeous lemon-herb dressing right before serving.
Serving Suggestions
Complementary Dishes
- Grilled Halloumi or Chicken Skewers — If you’re serving this for a crowd or want an extra protein boost, some slices of squeaky grilled halloumi or lemon-herb chicken skewers on the side turn this bowl into a real feast.
- Warm, Toasted Pita Bread — A side of warm, lightly charred pita bread is perfect for scooping up any last bits of lentil, feta, and dressing left at the bottom of the bowl. It’s a must for a truly satisfying experience.
- A Simple Arugula Salad — For an extra green boost, a small side salad of peppery arugula with just a squeeze of lemon and a drizzle of oil complements the bowl’s Mediterranean flavours beautifully without competing.
Drinks
- A Crisp Greek White Wine — A glass of Assyrtiko or a Sauvignon Blanc with its bright acidity and citrus notes mirrors the lemony dressing and cuts through the richness of the feta perfectly.
- Sparkling Water with Lemon & Mint — For a non-alcoholic option, nothing beats ice-cold sparkling water infused with fresh lemon slices and a few sprigs of mint. It’s incredibly refreshing and cleansing.
- Iced Herbal Tea — A pitcher of chilled peppermint or lemon verbena tea is a wonderfully light and aromatic companion that won’t overpower the delicate flavours of the bowl.
Something Sweet
- Greek Yogurt with Honey and Walnuts — Keep the Mediterranean theme going with a simple dessert of thick, creamy Greek yogurt, a generous drizzle of honey, and a sprinkle of chopped walnuts. It’s light, satisfying, and feels like a treat.
- Baklava — For a special occasion, a small piece of baklava with its flaky layers, sweet nut filling, and aromatic syrup is a classic and decadent way to end the meal.
- Orange and Pomegranate Salad — Segments of sweet orange, jewel-like pomegranate seeds, and a hint of orange flower water make for a vibrant, fresh, and healthy dessert that feels like sunshine in a bowl.
Top Mistakes to Avoid
- Mistake: Overcooking the lentils. You want your lentils to have a pleasant, slight bite (al dente), not be mushy. They’ll continue to soften a bit as they sit, so err on the side of slightly underdone. I’ve messed this up before, and it turns the texture of the whole bowl a bit sad.
- Mistake: Skipping the taste test on the dressing. Your dressing is the flavour engine of this dish. Always taste it before assembling. Does it need more salt? More lemon? Adjusting it to your palate is the secret to a truly great bowl.
- Mistake: Adding the dressing too early. If you’re meal-prepping, keep the dressing separate and only add it right before you eat. Otherwise, the quinoa and veggies will soak it all up and become soggy, and the fresh ingredients will wilt.
- Mistake: Not letting the roasted veggies caramelise. Patience is key here. If you take the veggies out as soon as they’re soft, you’ll miss the deep, sweet flavour that comes from those browned, caramelised edges. Wait for the colour!
Expert Tips
- Tip: Massage your kale. Want to add some greens? If you’re adding kale, remove the tough stems, chop the leaves, and massage them with a tiny bit of the dressing for a minute. This breaks down the fibres, making it tender and much more enjoyable to eat.
- Tip: Toast your quinoa. For an even nuttier flavour, toast your rinsed quinoa in the dry saucepan for a few minutes over medium heat until it smells fragrant, before adding the water to cook. It adds a wonderful depth.
- Tip: Make a double batch of dressing. This lemon-herb dressing is so versatile. It’s fantastic on salads, grilled fish, or as a marinade for chicken. Honestly, you’ll want to have a jar of it in your fridge at all times.
- Tip: Add a creamy element. For an extra layer of luxury, add a big dollop of tzatziki or garlicky yogurt sauce on top of your assembled bowl. The cool, creamy texture against the warm lentils and veggies is divine.
FAQs
Can I use a different type of lentil?
Absolutely! Brown or green lentils work best here because they hold their shape. If you use red lentils, be aware they cook much faster and turn mushy, which would change the texture of the bowl completely. They’re better for soups and dals. Puy lentils (French green lentils) are a fantastic, slightly peppery option if you can find them—they’re my personal favourite for this recipe.
How long do the leftovers keep?
This is a fantastic meal-prep recipe. Store the components separately in airtight containers in the fridge. The roasted veggies, lentils, and quinoa will keep for up to 4 days. The dressing will last for about 5 days. The fresh toppings (cucumber, onion) are best chopped fresh, but you can prep them 1-2 days ahead. Just assemble and dress right before eating to keep everything fresh and crisp.
Is this recipe gluten-free and vegan?
It’s naturally gluten-free! To make it vegan, simply omit the feta cheese or use a good vegan feta alternative. Also, double-check that your maple syrup is used instead of honey in the dressing. It’s a very easy recipe to adapt for different dietary needs without losing any of its deliciousness.
My dressing is too sharp/acidic. How can I fix it?
No problem, this is an easy fix! The balance between oil and acid is personal. If it’s too sharp for your taste, just whisk in a bit more olive oil—a teaspoon at a time—until it mellows out. A tiny pinch of sugar can also help round out the acidity if needed.
Can I eat this bowl warm or cold?
You can do both, and it’s wonderful either way! I personally love it with the quinoa, lentils, and veggies still slightly warm, topped with the cold, crisp toppings. But it’s also a brilliant cold lunch straight from the fridge. It’s completely up to your mood and the weather.
Mediterranean Lentil Bowl
Whip up a vibrant Mediterranean Lentil Bowl! Packed with roasted veggies, hearty lentils, quinoa, and a zesty lemon-herb dressing. A simple, healthy, and delicious meal prep idea.
Ingredients
Ingredients
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1 large sweet potato (cubed)
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1 red bell pepper (chopped)
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1 tbsp olive oil
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1 tsp dried oregano
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150 g brown or green lentils (rinsed)
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1 bay leaf (optional but lovely)
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100 g quinoa (rinsed well)
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1 large cucumber (diced)
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1/2 red onion (finely sliced)
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100 g feta cheese (crumbled)
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50 g Kalamata olives (pitted)
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1 large lemon lemon juice (about 3 tbsp)
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3 tbsp extra virgin olive oil
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1 small garlic clove (minced)
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1 tbsp fresh dill (chopped)
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1 tsp maple syrup or honey
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salt (to taste)
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black pepper (to taste)
Instructions
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Roast the Vegetables. Preheat your oven to 200°C (400°F). Toss the cubed sweet potato and chopped red pepper with the tablespoon of olive oil, dried oregano, and a good pinch of salt and pepper on a large baking sheet. Spread them out in a single layer—this is key for getting them nicely browned. Roast for 25-30 minutes, or until the sweet potato is tender and has some golden spots. You'll know they're ready when your kitchen smells amazing.01
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Cook the Lentils and Quinoa. While the veggies are roasting, cook your lentils and quinoa. For the lentils, place them in a medium saucepan and cover with about 5 cm of water. Add the bay leaf if using. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, until tender but not mushy. Drain any excess water. For the quinoa, combine it in a small saucepan with 200 ml of water. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 more minutes before fluffing with a fork.02
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Whisk the Dressing. This is where the magic happens. In a small bowl or jar, combine the fresh lemon juice, extra virgin olive oil, minced garlic, chopped dill, and maple syrup. Whisk vigorously or shake the jar until the dressing is emulsified and looks glossy. Season with a generous amount of salt and pepper. Taste it! It should be bright and zesty. Adjust if needed—maybe a pinch more salt or a squeeze more lemon.03
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Prepare the Fresh Toppings. Dice the cucumber and slice the red onion. If you want to soften the onion's bite, now's the time to soak the slices in a bowl of ice water. Crumble the feta and have your olives ready. Getting all your components prepped makes the final assembly feel like a fun, fast-paced cooking show.04
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Assemble Your Bowls. This is the fun part. Start with a base of fluffy quinoa. Then, arrange your roasted vegetables and cooked lentils around the bowl. Scatter over the fresh cucumber, red onion, Kalamata olives, and crumbled feta. The trick is to create little pockets of each ingredient so you get a bit of everything in each bite. Drizzle generously with that gorgeous lemon-herb dressing right before serving.05
