Description
This vegan, gluten-free lentil bowl is filled with the goodness of lentils, squash, mushrooms, pomegranate arils, and pecans.
Ingredients
Lentils:
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1 1/2 cups green lentils, dried
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2 cups vegetable broth
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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)
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Salt and black pepper, as desired (optional)
Toppings:
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2 cups baby greens (i.e., arugula, kale, lettuce, spinach)
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1 cup pomegranate arils
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1/2 cup pecans, coarsely chopped
Instructions
- 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.
- 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).
- 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.
- Serve immediately, or chill until serving time.
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.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- 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
[…] “They are a great base for anything-burgers, salads, side-dishes, and bowls.” Sharon Palmer of SharonPalmer.com, Recipe: Nourish Lentil Bowl […]
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!
[…] and toppings of roasted squash, onions, mushrooms, pomegranates, and pecans, this lunch from Sharon Palmer, MS, RDN is a fresh spin on the bowl craze—which often features a whole grain as a base. But what about […]
[…] Nourish Lentil Bowl from Sharon at Sharon Palmer, The Plant Powered Dietitian […]
[…] “They are a great base for anything-burgers, salads, side-dishes, and bowls.” Sharon Palmer of SharonPalmer.com, Recipe: Nourish Lentil Bowl […]
Oh and thanks for that nourish bowl, I can’t wait to try!
Hi Sharon:
Just a comment to say thanks, been following your newsletter for some time. I really appreciate what you are doing, and think it is great that you incorporate vegetarian (for those who still use) on shows like the HM channel.
I came across your talk at the 7th Day Adventist in RB, I am a fellow RD as well and have taught cooking classes there. I think it is the way to go, getting people in the kitchen, such a powerful way to add to or increase one’s health.
Thank you,
Amy
Thank you for your kind words!