Go Back
The Mediterranean diet has garnered widespread acclaim for its vibrant flavors, diverse ingredients, and myriad health benefits. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this diet emphasizes whole foods, including fruits, vegetables, whole grains, legumes, nuts, and healthy fats. It promotes heart health, aids in weight management, and has been linked to lower risks of chronic diseases. Central to this diet are legumes, particularly lentils, which are a powerhouse of nutrition and a staple in many Mediterranean dishes.

Healthy Mediterranean Lentil Bowl

Discover the vibrant and nutritious Mediterranean Lentil Delight Bowl, a delicious meal inspired by the flavors of the Mediterranean diet. Packed with plant-based protein from lentils and a colorful mix of fresh vegetables, this dish is perfect for anyone seeking a wholesome, satisfying option. Ideal for meal prepping or a quick dinner, it caters to various dietary preferences, making healthy eating an enjoyable experience. Try this nutrient-dense bowl and celebrate the rich culinary heritage of the Mediterranean!
Print Recipe Pin Recipe

Ingredients
  

1 cup green or brown lentils, rinsed and drained

4 cups water or vegetable broth

1 medium red onion, finely chopped

1 red bell pepper, diced

1 medium cucumber, diced

1 cup cherry tomatoes, halved

1 cup cooked quinoa (optional for added texture)

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

2 cloves garlic, minced

1 tsp ground cumin

1 tsp smoked paprika

Salt and black pepper to taste

1/2 cup feta cheese, crumbled (optional)

Juice of 1 lemon

2 tbsp olive oil

1 tbsp balsamic vinegar

Instructions
 

Cook the Lentils: In a medium pot, combine the rinsed lentils and water or vegetable broth. Bring to a boil, then reduce to a simmer and cover. Cook for 20-25 minutes, or until lentils are tender but still hold their shape. Drain any excess liquid and set aside.

    Prepare the Vegetables: While the lentils are cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped red onion and garlic, sautéing for about 3-4 minutes until fragrant and translucent.

      Add the Spice: Stir in the ground cumin and smoked paprika, cooking for another minute until the spices are well combined.

        Combine Ingredients: In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic mixture, diced red bell pepper, cucumber, cherry tomatoes, cooked quinoa (if using), parsley, and mint.

          Dress the Bowl: In a small bowl, whisk together the lemon juice, balsamic vinegar, and remaining tablespoon of olive oil. Pour this dressing over the lentil mixture and toss well to combine. Season with salt and black pepper to taste.

            Serve: Divide the Mediterranean lentil bowl among serving plates or bowls. Top with crumbled feta cheese if desired and garnish with extra fresh herbs or a lemon wedge for an additional zing.

              Prep Time, Total Time, Servings: 15 minutes | 40 minutes | 4 servings