Mediterranean Lentil Bowl

 

Protein-rich lunch bowls inspired by flavors from the Mediterranean. For a vegetarian option, omit shrimp/meat and add extra lentils (or swap the meat for tempeh). Remember to plan ahead – lentils need time to soak!
Course Main Course
Total Time 2 hours
Servings 4
Calories 420kcal

Ingredients

  • 1 Tbsp. extra virgin olive oil
  • 1/2 tsp. kosher salt
  • 1/4 tsp. black pepper
  • 3 carrots, diced
  • 1 onions, diced
  • 1 celery stalk, diced
  • 1 bay leaf
  • 1 lb. lentils, soaked overnight and rinsed
  • 1 cup fresh tomatoes, diced
  • 1/2 cup feta cheese, crumbled
  • 8 oz. shrimp, poached and chopped OR chicken breast (baked and diced)
  • ½ cup olives, halved
  • 1 avocado, diced (add fresh lime juice to preserve)
  • 1 ear of corn, roasted in husk, cooled, kernels removed

Instructions

  • Preheat a large pot to medium high heat. Add olive oil followed by the carrots, onion, celery, salt, pepper and bay leaf. Cook for 5 minutes.
  • Add lentils (soaked, rinsed) and cover with water (just enough water to cover).
  • Cook on low for 60-90 minutes until lentils are done.
  • Once done, assemble a bowl of the following: ½ cup cooked lentils (feel free to drain the stock), 2 T. feta, ¼ cup tomatoes, 2 T. olives, 2 T. corn, ¼ diced avocado, 2 oz. diced protein of choice.

Notes

Nutrition Information: This composed dish is high in dietary fiber, vitamin E and protein. Gluten-free, nut free.
  • Calories: 420
  • Fat: 20 g
  • Protein: 27 g
  • Carbohydrates: 34 g
  • Fiber: 12 g
  • Added Sugar: 0 g
  • Sodium: 1,300 mg