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Mediterranean Lentil & Rice Veggie Bowl Recipe

Looking for an easy Mediterranean Lentil & Rice Veggie Bowl recipe? Learn how to make Mediterranean Lentil & Rice Veggie Bowl using healthy ingredients.


Submitted by leighla17

Makes 16 servings



Warm, delicious, protein-filled power meal!

Recipe Ingredients for Mediterranean Lentil & Rice Veggie Bowl

3 cups lentils, cooked
2 cups brown rice, cooked
1/2 red onion, chopped
3 cloves garlic, minced
1 red bell pepper, chopped
1 large tomato, chopped
3 cups kale, roughly chopped
1 tsp salt
1/2 tsp pepper

Recipe Directions for Mediterranean Lentil & Rice Veggie Bowl

  1. In a large skillet over low-medium heat, add your olive oil and sauté the chopped onion and minced garlic for a few minutes, being careful not to burn. Now add in the chopped red pepper and tomato and sauté for another 7-8 minutes.

  2. Stir in the chopped kale or spinach and sauté for another few minutes, just until tender. Stir in the full batch of tahini-Lemon dressing, the cooked & drained grains and lentils, and simmer on low for another few minutes. Remove from heat and stir in the minced parsley. Season with salt and pepper to taste and garnish with lemon wedges and zest. Makes 6 cups.

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 95.6g
Amount Per Serving
Calories
226
Calories from Fat
11
% Daily Value*
Total Fat
1.2g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
157mg
7%
Potassium
514mg
15%
Total Carbohydrates
42.4g
14%
Dietary Fiber
12.4g
50%
Sugars
1.5g
Protein
11.7g
Vitamin A 45% Vitamin C 47%
Calcium 5% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Low in sugar
  • Very high in dietary fiber
  • Very high in manganese
  • High in phosphorus
  • High in thiamin
  • High in vitamin A
  • Very high in vitamin C
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