Lentil Quinoa Bowl with Roasted Sweet Potato
A vibrant, nutrient-packed bowl featuring earthy green lentils, fluffy quinoa, roasted sweet potatoes, and tender kale. A zesty lemon-tahini dressing ties it all together for a satisfying and healthy meal.
For 4 servings
Roast the sweet potatoes.
- Preheat your oven to 400°F (200°C).
- On a baking sheet, toss the sweet potato cubes with 1 tablespoon of olive oil, dried oregano, salt, and black pepper.
- Spread in a single layer and roast for 20-25 minutes, flipping halfway through, until tender and lightly caramelized.
TIPEnsure the sweet potatoes are in a single layer so they roast instead of steam, which creates better flavor.Cook the quinoa and lentils.
While the potatoes roast, cook the quinoa and lentils in separate pots according to package instructions. Typically, this involves simmering quinoa in 1.5 cups of water and lentils in 2 cups of water for about 15-20 minutes until tender and the liquid is absorbed. Drain any excess water from the lentils.
Prepare the kale.
You can either lightly steam the chopped kale for 2-3 minutes until it's wilted but still bright green, or place it in a large bowl and massage it with a few drops of olive oil for a minute to soften the leaves.
TIPMassaging the kale breaks down its tough fibers, making it more pleasant to eat raw and easier to digest.Make the lemon-tahini dressing.
- In a small bowl, whisk together the tahini, juice from one lemon, minced garlic, and the remaining 1 tablespoon of olive oil.
- The mixture will thicken at first. Slowly whisk in 3 tablespoons of water, one at a time, until you reach a smooth, pourable consistency.
- Season with a pinch of salt if desired.
Assemble the bowls.
Divide the cooked quinoa, lentils, roasted sweet potatoes, and prepared kale evenly among four bowls. Drizzle generously with the lemon-tahini dressing and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse your quinoa thoroughly before cooking to remove its natural coating, called saponin, which can taste bitter.
- 2For extra flavor, cook your quinoa and lentils in vegetable broth instead of water.
- 3The dressing can be made ahead and stored in the fridge for up to 5 days. It may thicken, so just whisk in a little water before serving.
- 4Store components separately in the refrigerator for up to 4 days for easy meal prep.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked chickpeas or edamame to each bowl for an extra protein boost.
quickQuick
Use pre-cooked, packaged lentils and quinoa to assemble this bowl in under 15 minutes.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure your quinoa is certified gluten-free if you have a severe intolerance.
low carbLow carb
Replace the quinoa with cauliflower rice and reduce the amount of sweet potato by half for a lower-carb version.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Both quinoa and lentils are complete protein sources, providing all essential amino acids necessary for muscle repair and growth.
High in Dietary Fiber
The combination of lentils, quinoa, sweet potato, and kale offers a high amount of fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Vitamins and Minerals
Sweet potatoes are packed with Vitamin A, while kale is a great source of Vitamins K and C. Lentils provide iron and folate, supporting overall health and energy levels.
Heart-Healthy Fats
The monounsaturated fats from olive oil and tahini are beneficial for heart health, helping to lower bad cholesterol levels.
Frequently asked questions
Yes, it's exceptionally healthy. It provides a great balance of plant-based protein from lentils and quinoa, complex carbohydrates for sustained energy, healthy fats from tahini and olive oil, and plenty of fiber, vitamins, and minerals from the sweet potato and kale.