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We’re kicking off our April theme of Meal Preparation with a basic lunch recipe that you can make on the weekend and eat for the rest of the week: a Quinoa Lentil Bowl that combines whole grains, legumes and spices to create a balanced, gluten-free and vegan meal that’s easy to prepare in advance.  If you prepare a standard meal on the weekend you can save a lot of time making lunch during the week, but since you’re not getting as much variety as if you were to eat a different meal every day it’s important to make sure the meal you choose is balanced and healthy.  In this one recipe you are getting all the basics of a healthy, balanced diet:

  • Grain (quinoa)
  • Legume (lentils)
  • Vegetable (carrots)
  • Healthy fat (coconut oil)
  • Spices (turmeric & curry)

The combination of ingredients is a complete source of protein, high in fiber, easy to make and costs less than $1 per serving (yes, I actually created a spreadsheet to calculate that).  Does it get better?

Quinoa Lentil Bowl 

Preparation

Start by chopping the onion into small pieces.  Melt coconut oil in a good-sized pot with a lid, then add chopped onion and sautée over medium heat for about 5 minutes, stirring frequently until onions are translucent.

Quinoa Lentil Bowl

Remove the pot from the element, or turn the heat down, then add the spices and mix them together well so the onion is coated. Adding the spices to the onions before the water means that you won’t have to spend time getting lumps of curry and turmeric to dissolve into the water properly – always a bonus in my opinion.

Quinoa Lentil Bowl

Add the remaining ingredients and stir, then cover and turn the heat up all the way to the maximum until the water boils.  The canned coconut milk makes it creamier but is totally optional – often we make it with just water and save the coconut milk for a treat.

Quinoa Lentil Bowl

Once the mixture has reached a boil, turn it all the way down (our stove has a “simmer” setting that is perfect) and leave the pot covered for about 20-30 minutes, stirring occasionally until all the water has been absorbed.

Quinoa Lentil Bowl

You can eat this right away, but we usually serve it up in microwaveable glass containers so we can just grab one in the morning, add some snacks and veggies and have lunch ready to go. If you’re going to be putting the containers in the fridge, try to let the contents cool a little before putting the lids on so you don’t get as much condensation.

Quinoa Lentil Bowl

Meal Preparation

We also make Spiced Lentil Muffins for breakfast, and Power Chia Pudding (recipe to be posted shortly) along with fresh fruits and veggies for snacks, meaning that we usually have breakfast and lunch made for the whole week! 

Meal Preparation

 (And of course all the containers match, because we’re both slightly neurotic.)

We’ll be posting more recipes and tips on meal preparation this month, so stay tuned!  Until then…enjoy.

Quinoa Lentil Bowl

Quinoa Lentil Bowl
 
Prep time
Cook time
Total time
 
Whole grains, legumes and spices create a balanced, gluten-free and vegan meal that's easy to prepare in advance.The combination of ingredients is a complete source of protein, high in fiber, easy to make and costs less than $1 per serving. Does it get better?
Author:
Ingredients
  • 1 onion
  • 1 tsp coconut oil
  • 2 tsp yellow curry powder
  • 1 tsp turmeric
  • 1½ cup water
  • ½ cup coconut milk (or more water)
  • 1 cup green lentils
  • ½ cup quinoa
  • 2 medium carrots, chopped
  • ½ teaspoon salt
Instructions
  1. Chop the onion and sautée with coconut oil on medium-low heat until translucent.
  2. Turn down or remove from heat then add the curry powder and turmeric, stirring to coat the onions. Add the remaining ingredients and stir, then bring to a boil.
  3. Cover and turn heat down all the way. Simmer for 20-30 minutes or until all the liquid is absorbed.
Notes
Per serving: 298 cal | 8.5g fat | 44g carbs | 12g fiber | 4g sugar | 12g protein
(Without coconut milk: 245 cal, 3.2g fat)
Nutrition Information
Serving size: 4 Calories: 342 Fat: 9g Saturated fat: 7g Unsaturated fat: 2g Trans fat: 0g Carbohydrates: 50g Sugar: 4g Sodium: 329mg Fiber: 18g Protein: 17g Cholesterol: 0mg

  Want even more vegan love? Head over to Hello Veggy for Healthy Vegan Fridays!


Video: Spiced Lentil Muffins
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Video: Spiced Lentil Muffins

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Kim is a triathlete training to qualify for the Ironman World Championships, and spends most of her free time baking, eating Hector’s food or training in the most challenging conditions she can find – usually up hills or on the hottest days of the year. But she insists that Hector’s the crazy one!

Comments

  1. Shannon @ moveatcreate.com

    I absolutely love bowls like these. And, I can never get enough lentils! It looks so tasty and satisfying. :)

    Reply
    • Kim

      Thanks Shannon! I hope you enjoy it as much as we do.

      Reply
    • ourfreshkitchen

      Thanks Shannon. Lentils are great in flavor and we love cooking them too.

      Reply
  2. Suzanne

    This looks delicious! I love all the spices :) Thanks so much for linking up with HVF; if you could please link back in the future to share the HVF love that would be awesome!

    Reply
    • ourfreshkitchen

      Absolutely Suzanne! We’ve added a link to this post.

      Reply
  3. coconutandberries

    Mmmm, this is my kind of food! I’m definitely with you on preparing batch meals for quick lunches throughout the week too.

    Reply
    • ourfreshkitchen

      We heard you. It’s time saving. And who doesn’t like to save some time nowadays?

      Reply
  4. Jenny

    Great recipe! I tweaked it a bit by adding some cumin and celery salt. Delicious and very satisfying. Thanks for sharing!

    Reply
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