New American Plate Challenge

Nourish Lentil Bowl

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Weekly Recipe
Serves 6

This nourish bowl is a twist, featuring lentils as the base for a nutritious, delicious bowl, topped with roasted winter vegetables and fruits. Prepare the lentils (or use canned or refrigerated packaged lentils) and roast your veggies to pre-prep this meal in advance. It’s a great option for packing up a winning lunch for the office.

Recipe adapted from Sharon Palmer, The Plant-Powered Dietitian.


Ingredients

  • 7 Cups
    cooked French green lentils (see notes below to make lentils from scratch)
  • 3 Cups
    chopped, peeled winter squash (2-pound squash, such as butternut or acorn)
  • 1
    red onion, sliced
  • 2 Cups
    mushrooms, sliced
  • 2
    cloves garlic
  • 2 Tablespoons
    extra virgin olive oil
  • 1 Tablespoon
    balsamic vinegar
  • 2 Tablespoons
    Italian seasoning
  • 1 Cup
    pomegranate arils (seeds)
  • 3/4 Cups
    pecans

Instructions

  1. Prepare lentils (see instructions below if you want to cook from scratch) or used 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).

  4. To prepare 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.

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

    Slowcooker Directions: Place lentils and seasonings (see above for Seasoned Lentils) in the Slowcooker. 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: per serving (1/6 of recipe): 482 calories, 15 g total fat (2 g saturated), 66 g carbohydrate, 23 g protein, 27 g fiber, 260 mg sodium.

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