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.
- dietary needs – this recipe is vegan, gluten-free, oil-free and soy-free
- great for meal prep – make in advance for healthy meals ready to go
- customizable – see below for easy recipe variations
- 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 – you can use any kind of potato here (russet, red etc.)
- Roasted carrots and onions – can easily swap these out for whatever you have on hand, see variations below
- Steamed kale with garlic – any variety of kale works here
- Miso gravy – there’s a link for easy tahini dressing below but I’d recommend trying the miso gravy if you can…it’s amazing and will be a new go-to for bowls, dipping and more!
Step by Step Instructions
Before You Start: Preheat the oven to 425 F to get ready for baking the potatoes.
Step 1.Cook the green lentils according to package instructions. If you don’t have instructions, here’s how to make green lentils either in an Instant Pot or stovetop.
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.
Step 2. Chop up the potatoes into cubes and get them in the oven. After 15 minutes or so, add the chopped carrots and onions as well, on a second tray.
Quick Tip: Line the baking trays with parchment paper for easy clean up. If you don’t have parchment paper, give the trays a light coating of non-stick cooking spray.
Step 3. Wash the kale then remove the leaves from the tough stems. Chop it up and add it to a skillet with the garlic.
The kale will be a bit wet from washing and that should be enough moisture to cook it in, no need for oil. Cook it for just a few minutes until softened and bright green, but not over cooked.
Finally, divide everything between 4 bowls or containers, top with miso gravy and dig in!
How to Meal Prep It
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.
- 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 or collard greens.
- The roasted carrot and onion can be substituted or combined with other veggies such as squash, 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 or miso tahini dressing also works well on this bowl so feel free to try that instead of miso gravy.
Here are some more healthy, vegan nourish bowls to try:
- Vegan Buddha Bowl with Tofu and Edamame
- Roasted Potato Avocado Buddha Bowls
- Curried Lentil Bowl
- Brown Rice and Baked Tempeh Bowls
- Lentil Marinara 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: lentil nourish bowl, lentil buddha bowl recipe