Lentil and Roasted Pepper Grain Bowl
A hearty Mediterranean grain bowl built on iron-rich lentils, fluffy quinoa, and tender spinach, brightened with sweet roasted red peppers and a fresh lemon dressing. The vitamin C from the peppers and lemon naturally helps your body absorb the plant-based iron.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 60gdry quinoa (about 1/3 cup), rinsed
- 150gcooked or canned lentils (drained and rinsed, about 3/4 cup)
- 40gfresh baby spinach (about 2 large handfuls)
- 80gjarred roasted red peppers, drained and sliced
- 1tbspextra-virgin olive oil
- 1tbspfresh lemon juice (about half a lemon)
- 1clovegarlic, finely grated or minced
- 0.25tspground cumin
- 1pinchsalt and black pepper, to taste
- 10gfresh parsley, roughly chopped (optional)
Instructions
- 01
Add the rinsed quinoa to a small pot with about 150 ml water and a pinch of salt. Bring to a boil, then cover and simmer on low for 12-15 minutes until the water is absorbed and the grains are fluffy. Fluff with a fork.
- 02
While the quinoa cooks, warm the lentils gently in a small pan or in the microwave for about a minute, just until heated through.
- 03
In a small bowl, whisk together the olive oil, lemon juice, grated garlic, cumin, salt, and black pepper to make the dressing.
- 04
Put the fresh spinach in a serving bowl and add the warm quinoa and warm lentils on top. The residual heat will lightly wilt the spinach.
- 05
Add the sliced roasted red peppers, then pour over the lemon dressing and toss everything to combine.
- 06
Scatter with chopped parsley if using, taste, and adjust seasoning before serving.
Nutrition (per serving)
- Calories
- 540kcal
- Protein
- 22g
- Carbs
- 60g
- Fat
- 17g
- Fiber
- 14g
- Selenium
- 8mcg
- Zinc
- 4mg
- Iron
- 9mg
- B12
- 0mcg
- Iodine
- 5mcg
- Sodium
- 420mg
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