Lentil Nourish Bowl
This healthy, vegan lentil nourish bowl is packed with wholesome ingredients like green lentils, roasted potatoes, steamed kale and roasted onions and carrots. This recipe is gluten-free and can be oil-free.
Nourish Bowl Ingredients
You can add just about anything you like to a nourish bowl. There are no rules. I typically go with one whole grain or starchy vegetable, one legume and a few different vegetables. For this version I added:
- Green lentils. Green lentils add protein to the bowl along with lots of micronutrients. I cooked them in my Instant Pot to keep things nice and easy.
- Roasted potatoes. I love roasted potatoes with miso gravy. They’re amazing! The roasted potatoes can be done in the oven or an air fryer. Either way, no oil needed. I actually prefer oil-free roasted potatoes. They come out brown, puffy and crispy on the outside but perfectly tender on the inside.
- Roasted carrots and onions. These can be cooked at the same time as the roasted potatoes or prepared in advance. Both of these veggies add texture, nutrients and fibre to the bowl.
- Steamed kale with garlic. All good nourish bowls need something green in them! This one has kale, which is sturdy enough to hold up as leftovers or meal prep.
- Miso gravy. Once you try miso gravy, you’ll wonder where it’s been all your life. It’s easy to make and has the most amazing flavour, perfect for slathering over roasted veggies, potato and lentils!
How to Make this Bowl
There are a few steps to make this bowl but overall it’s pretty easy. Start but getting the lentils going, then get the potatoes in the oven. Once they’re roasting, prepare the carrots and onions. They can go in the oven with the potatoes after about 15 minutes.
Instant Pot Green Lentils: I used an Instant Pot to cook the lentils. To do so, add 1 cup uncooked lentils and 2 cups water to an Instant Pot and cook on High Pressure for 15 minutes with at least 10 minutes of natural pressure release.
Stovetop Green Lentils: To cook the lentils stovetop. Bring 2 cups of water to a boil in a medium-sized saucepan. Add 1 cup of dry lentils, reduce the heat to low, cover and simmer for 20-25 minutes until tender.
While the potatoes and carrots finish roasting, prep the kale and garlic and add them to a skillet. Add all the miso gravy ingredients to a small saucepan and start heating that. Cook the kale for a few minutes, finish the gravy, add everything to a bowl and enjoy!
How to Meal Prep this Recipe
This recipe is perfect to meal prep for speedy weeknight dinners and lunches to-go. To meal prep it:
- Cook and store a batch of lentils.
- Wash, chop and store the kale.
- Roast the potatoes, carrots and onions and store in containers.
- Make and store the miso gravy. It can be reheated stovetop or in the microwave.
When it’s time to eat, quickly cook the kale, assemble the bowls and enjoy. For pre-packed lunches, cook the kale, assemble the bowls in containers and add a small amount of miso gravy to take to-go as well.
Lentil Nourish Bowl Recipe
This hearty and delicious lentil nourish bowl is packed with nutrients, easy to make, perfect for meal prep and tastes amazing. Prep the ingredients in advance for easy weeknight meals or build a few bowls in containers so you’ve got healthy lunches ready to go.
- The green lentils can be substituted with any variety of lentil or bean. Try chickpeas or le puy lentils to switch things up.
- The kale can be substituted with swiss chard.
- The roasted carrot and onion can be substituted or combined with other veggies cabbage, zucchini or bell peppers.
- The potato can be substituted with sweet potato or for a lower-carb option, butternut or acorn squash.
- Tahini sauce also works well on this bowl so feel free to try that instead of miso gravy.
More Nourish Bowl Recipes
Here are some more healthy, vegan nourish bowls to try:
- Vegan Buddha Bowl with Tofu and Edamame
- Roasted Potato Avocado Buddha Bowls
- Sweet Potato Buddha Bowl
- Curried Lentil Bowl
- Brown Rice and Baked Tempeh Bowls
- 1 cup uncooked green lentils (or 2 cups cooked)
- 3 medium-sized Yukon gold potatoes or 2 russet potatoes
- 4 large carrots or 5–6 smaller ones, peeled and chopped
- 1 large red onion or 2 small ones, peeled and chopped into slices
- 1/2 tsp olive or avocado oil for roasting the carrot and onion (see notes for oil-free)
- 1 large bunch of kale, de-stemmed and finely chopped, about 6 cups chopped
- 3 cloves garlic, minced
- miso gravy
- Preheat the oven to 425 degrees F.
- Cook the green lentils according to package instructions.
- Chop the potatoes into approximately 1/2 inch cubes. Line a baking tray with parchment paper or give it a quick spritz of non-stick cooking spray. Evenly spread the cubed potato on the pan and bake for 45 minutes until puffy and browned.
- Once the potatoes are in the oven, peel and chop the carrot and onion and place on a second baking tray. Toss with 1/2 tsp olive or avocado oil and a pinch of salt and pepper. Bake for 25-30 minutes until tender and starting to brown (they can go in the oven at the same time as the potatoes).
- Wash, de-stem and finely chop the kale. Add to a skillet with the minced garlic. The kale should be wet from washing, that will be enough to cook it in. No need to add oil to the pan. Cook for 4-5 minutes until bright green and softened but not overcooked.
- Make the miso gravy following this recipe. For an alternative dressing, try this easy tahini sauce.
- Once everything is done cooking, distribute between 4 bowls or containers, top with miso gravy and enjoy.
For oil-free roasted vegetables, toss the onion and carrot with 2 tsp soy sauce or gluten-free tamari instead of oil and sea salt. You can still add some pepper if you like.
Keywords: healthy, easy, whole food, plant-based, wfpb