Lentil Grain Bowls with Roasted Vegetables

A hearty and wholesome bowl combining creamy lentils, nutritious brown rice, roasted carrots and cauliflower, and a bright cilantro-yogurt sauce — perfect for a satisfying vegetarian meal.

Why You’ll Love This Recipe

This dish hits all the right notes:

• It’s loaded with vegetables, giving you colour, flavour and nutrition in every bite.
• The lentils provide plant-based protein and great texture, making the bowl filling and satisfying.
• Brown rice adds a wonderful nutty base and pairs perfectly with the creamy lentils.
• Roasting the vegetables (carrots and cauliflower) brings out natural sweetness and caramelised flavour.
• The cilantro-yogurt (or yogurt-based) sauce gives a fresh, tangy contrast that lifts the whole bowl.
• It’s versatile, great for weekday meals, and works well for meal-prep since components can be made ahead.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 ½ cups whole red lentils (masoor lentils)
• 1 cup brown rice
• 3 ⅛ cups water
• 2 ½ tablespoons olive oil
• 6 medium carrots
• 1 head cauliflower
• 1 large bunch kale
• 5 garlic cloves
• ½ cup plant-based yogurt
• 1 tablespoon lemon juice
• 1 tablespoon tahini
• 1 ½ tablespoons tamari (or soy sauce)
• ½ teaspoon ground cinnamon
• ½ teaspoon paprika
• 1½ teaspoons ground cumin
• ½ teaspoon salt (plus 2 teaspoons salt? — see note)
• ¼ cup chopped cilantro
• Red chilli flakes, to taste
• Almonds, a small handful

Directions

1. Preheat your oven to 200 °C (about 400 °F).
2. Prepare the brown rice: rinse it, then combine the 1 cup rice with about 2 cups water (adjust from total water) in a pot; bring to a boil, reduce heat to low, cover and simmer until the rice is tender and water is absorbed. Fluff with a fork.
3. Meanwhile, rinse the lentils and cook in about 1⅛ cups of water (of the 3⅛ cups total) until tender but still holding shape. Drain any excess water.
4. While grains and lentils are cooking, prepare the vegetables: chop the carrots into sticks or rounds, break the cauliflower into florets. On a roasting tray toss carrots and cauliflower with 2½ tablespoons olive oil, paprika, cinnamon, salt, and a pinch of chilli flakes. Roast for about 20-25 minutes until tender and lightly golden.
5. At about the same time, sauté or gently wilt the kale: wash and chop, then in a frying pan with a little olive oil and minced garlic cook the kale just until wilted and bright green.
6. Make the sauce: in a bowl whisk together the plant-based yogurt, tahini, lemon juice, tamari, chopped cilantro, a little extra garlic if you like, and a pinch of salt and chilli flakes. Adjust to taste.
7. Assemble the bowls: Divide the brown rice into 4 bowls. On top add the cooked lentils, roasted carrots and cauliflower, wilted kale. Drizzle or dollop the yogurt-tahini-cilantro sauce over each bowl. Sprinkle with chopped almonds and extra cilantro if desired.
8. Serve warm.

Servings and timing

• Serves: 4 people
• Prep time: about 15 minutes
• Cook time: about 35 minutes
• Total time: about 50 minutes

Variations

• Swap brown rice for quinoa, farro, bulgur or even cauliflower rice for a lighter option.
• Use other roasted vegetables: sweet potato, Brussels sprouts, bell pepper or zucchini would all work beautifully.
• Instead of plant-based yogurt, you could use regular yogurt if you eat dairy, or omit altogether and use a tahini-lemon dressing.
• Add additional protein: chickpeas, roasted tofu or grilled chicken (if not vegetarian) would boost the meal.
• Make it spicier: increase chilli flakes or add a dash of sriracha to the sauce.
• For extra crunch: top with roasted pumpkin seeds, sunflower seeds or toasted sesame seeds instead of almonds.

Storage/Reheating

• Store components separately in airtight containers in the refrigerator for up to 3-4 days. Keep the sauce separate to preserve freshness.
• To reheat: Warm the rice and lentils together in the microwave or on stovetop until hot. Reheat the roasted vegetables in a 180 °C oven for about 10 minutes to crisp up, or microwave for 1-2 minutes. Then assemble the bowl just before serving and drizzle with fresh sauce.
• You can also assemble cold (or at room temperature) for a hearty lunch bowl.

FAQs

What kind of lentils should I use?

You can use whole red lentils  or green/brown lentils that hold shape. Make sure they are rinsed and cooked until tender.

Can I use white rice instead of brown rice?

Yes — white rice works fine, though brown rice gives nutty flavour and more fibre. Adjust cooking time accordingly.

Is this recipe gluten-free?

Yes, if you use tamari (gluten-free soy sauce) and ensure your grains are gluten-free

Can I make this ahead for meal prep?

Absolutely. Cook the rice, lentils and roast the veggies ahead of time. Store everything separately and assemble just before eating for best texture.

How do I make it vegan?

The recipe as given uses plant-based yogurt for the sauce, so it is already vegan. Just ensure all other ingredients (like yogurt) are dairy-free.

My sauce turned out too thick/thin — how do I fix it?

If it’s too thick: add a little water or lemon juice to loosen. If too thin: thicken by adding more yogurt or reduce the liquid component.

Can I freeze leftovers?

You can freeze the rice and lentils, but roasted vegetables and sauce may become a bit soggy when thawed. For best quality, store in the fridge and consume within a few days.

What if I don’t have kale?

You can substitute with spinach, Swiss chard, or omit the leafy green entirely. The bowl will still be delicious.

How can I add more flavour?

Add a squeeze of fresh lemon juice just before serving, sprinkle with fresh herbs (parsley, mint), or add a pinch of smoked paprika or cumin to the roasted veggies.

Conclusion

This Lentil Grain Bowl with Roasted Vegetables is a thoughtful, flavour-packed vegetarian dish that combines nutrient-rich ingredients, vibrant textures and a fresh sauce to tie it all together. Whether you’re preparing a wholesome weeknight dinner or prepping lunches ahead, it delivers taste, satisfaction and flexibility. Give it a try, customise it to your favourite veggies and grains, and enjoy a balanced, colourful bowl.

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