Mediterranean Lentil Bowl with Lemon-Herb Tahini
15min
25min
4
385
Chef's Note
This recipe maximizes iron absorption by pairing iron-rich lentils with vitamin C from lemon juice, tomatoes, and bell peppers—exactly the technique discussed in the blog post. The lentils don't require soaking, making this a quick weekday lunch option. If you want to boost the protein completeness, serve with whole grain pita or add a scoop of cooked quinoa to create that grain-legume pairing for all nine essential amino acids.
Tags
Ingredients
1 cup green or brown lentils, rinsed
2.5 cups vegetable broth
1 whole bay leaf
2 cups cherry tomatoes, halved
1 medium cucumber, diced
1 medium red bell pepper, diced
0.25 cup red onion, finely diced
0.5 cup fresh parsley, chopped
0.25 cup tahini
3 tablespoons fresh lemon juice
1 clove garlic, minced
2 tablespoons extra virgin olive oil
0.5 teaspoon ground cumin
1 teaspoon salt
0.25 teaspoon black pepper
4 cups baby spinach or arugula
0.5 cup crumbled feta cheese (optional)
Instructions
- 1
Combine rinsed lentils, vegetable broth, and bay leaf in a medium saucepan. Bring to a boil over high heat, then reduce to a simmer. Cook uncovered for 20-25 minutes until lentils are tender but still hold their shape. Drain any excess liquid and remove bay leaf.
- 2
While lentils cook, prepare the vegetables. Halve cherry tomatoes, dice cucumber and bell pepper, and finely chop red onion and parsley. Set aside in a large mixing bowl.
- 3
Make the lemon-herb tahini dressing: In a small bowl, whisk together tahini, lemon juice, minced garlic, olive oil, cumin, and 2-3 tablespoons of water until smooth and pourable. Season with half the salt and pepper. Adjust consistency with more water if needed.
- 4
When lentils are done cooking, spread them on a plate to cool slightly for 5 minutes. This cooling step increases the resistant starch content for additional gut health benefits.
- 5
Add the cooled lentils to the bowl with chopped vegetables. Toss gently to combine.
- 6
Divide baby spinach or arugula among four serving bowls. Top each with a generous portion of the lentil-vegetable mixture.
- 7
Drizzle each bowl with the lemon-herb tahini dressing. The vitamin C in the lemon juice will help your body absorb more iron from the lentils.
- 8
Garnish with crumbled feta if desired, and season with remaining salt and pepper to taste. Serve immediately or refrigerate for up to 3 days.
Nutrition Information (per serving)
385
18g
42g
16g
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