Nourish Lentil Bowl (Vegan, Gluten-Free)

Sharon Palmer

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 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 use canned or refrigerated packaged lentils) and roast your veggies to pre-prep this meal in advance. You can also do meal prep with this recipe, as it makes 6 servings. Just prepare a whole recipe on Sunday night for 6 healthy meals during the week. It’s a great option for packing up a winning lunch for the office. 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! 

Place winter vegetables on a baking sheet and drizzle with olive oil-balsamic mixture.

Packed in protein, fiber, vitamins, minerals, and antioxidant compounds, this 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!

Learn how to make this recipe in my easy Facebook Live video 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 (Vegan, Gluten-Free)


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  • Author: The Plant-Powered Dietitian
  • Yield: 6 servings 1x
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Ingredients

Lentils:

  • 7 cups (about 1 pound dried) cooked French green lentils (see notes below to make lentils from scratch)

Roasted Winter Vegetables:

  • 3 cups chopped, peeled winter squash (2-pound squash, such as butternut or acorn)
  • 1 red or white 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)

Toppings:

  • 1 cup pomegranate seeds (from 1 large pomegranate)
  • ¾ cup pecans

Instructions

  1. Prepare lentils (see instructions below if you want to cook from scratch) or use prepared, seasoned lentils (refrigerated or canned, packaged). Set aside.
  2. To prepare Roasted Winter 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, and seasoning (may season with salt and pepper, if desired). Drizzle over vegetables and toss to distribute evenly. Place on top rack of oven and cook until golden brown and tender (30-35 minutes).
  3. To prepared Nourish Lentil Bowls, divide lentils among 6 individual serving bowls (1 heaping cup each). Divide roasted vegetables among each bowl (about 1 cup each). Top with pomegranate seeds (about 3 tablespoons each) and pecans (2 tablespoons each). Optional: May garnish with greens, such as arugula, basil, or spinach).

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

Seasoned Lentils (If preparing from scratch): 1 pound French green lentils, dried, 1 cup white wine, 4 cups water, 1 vegetable bullion cube, 2 teaspoons Italian seasoning (or use fresh herbs, such as rosemary, basil, thyme, and oregano), Salt and pepper (optional, as desired). To Prepare Seasoned Lentils: Place all ingredients in a medium pot, cover, and bring to a simmer. Cook for 35-40 minutes, just until tender yet firm. Makes 7 cups cooked lentils.

Instant Pot Directions: Place lentils and seasonings (see above for Seasoned Lentils) in the Instant Pot and press “Bean/Chili setting” according to manufacturer’s directions. Follow steps 2 and 3 as listed above.

Slow Cooker Directions: Place lentils and seasonings (see above for Seasoned Lentils) in the Slow Cooker. Cook on low for 4-6 hours or on high for 8-12 hours. Cook according to manufacturer’s directions. Follow steps 2 and 3 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.

Nutrition

  • Serving Size: 1 serving
  • Calories: 482
  • Sugar: 10 g
  • Sodium: 260 mg
  • Fat: 15 g
  • Saturated Fat: 2 g
  • Carbohydrates: 66 g
  • Fiber: 27 g
  • Protein: 23 g

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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One thought on “Nourish Lentil Bowl (Vegan, Gluten-Free)

  1. I made the Nourish Lentil Bowl a while back and am planning on making it again this weekend. It was DELICIOUS. I added grilled eggplant slices, which was a wonderful addition. This time around, I may switch out sweet potato for squash (more kid-friendly in my house). Thank you for the recipe!

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