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Lentil Grain Bowls with Roasted Vegetables

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A hearty vegetarian grain bowl featuring brown rice, red lentils, roasted carrots and cauliflower, sautéed kale, and a tangy cilantro-yogurt tahini sauce. Nutritious, customizable, and perfect for meal prep.

  • Author: Sophia
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings
  • Category: Main Course
  • Method: Roasting
  • Cuisine: Mediterranean-Inspired
  • Diet: Vegan

Ingredients

  • 1 ½ cups whole red lentils (masoor lentils)
  • 1 cup brown rice
  • 3 ⅛ cups water
  • 2 ½ tablespoons olive oil
  • 6 medium carrots, chopped
  • 1 head cauliflower, cut into florets
  • 1 large bunch kale, chopped
  • 5 garlic cloves, minced
  • 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, divided)
  • ¼ cup chopped cilantro
  • Red chili flakes, to taste
  • Almonds, a small handful, chopped

Instructions

  1. Preheat oven to 200°C (400°F).
  2. Cook the brown rice: rinse and combine 1 cup rice with 2 cups water in a pot. Bring to a boil, reduce heat, cover, and simmer until tender. Fluff with a fork.
  3. Cook the lentils: rinse and simmer with 1⅛ cups water until tender but not mushy. Drain any excess liquid.
  4. Chop carrots and cauliflower, toss with olive oil, paprika, cinnamon, salt, and chili flakes. Roast for 20–25 minutes until golden and tender.
  5. Wash and chop kale. Sauté with olive oil and minced garlic until wilted and bright green.
  6. Make the sauce: whisk together yogurt, tahini, lemon juice, tamari, cilantro, garlic, and a pinch of salt and chili flakes. Adjust consistency with water or lemon juice if needed.
  7. Assemble: Divide brown rice into 4 bowls. Top with lentils, roasted vegetables, kale, and a drizzle of yogurt-tahini sauce. Garnish with almonds and extra cilantro.
  8. Serve warm or at room temperature.

Notes

  • Swap brown rice with quinoa, farro, or cauliflower rice.
  • Use different vegetables like Brussels sprouts, sweet potato, or bell peppers.
  • Top with roasted seeds instead of almonds for nut-free option.
  • Adjust sauce texture with water or lemon juice as needed.
  • Use dairy yogurt if not vegan, or omit for tahini-lemon dressing only.

Nutrition

Find it online: https://savorymomskitchen.com/lentil-grain-bowls-with-roasted-vegetables/