Healthy Vegetarian Lunch Idea: Red Lentil Veggie Bowl – the perfect vegetarian lunch recipe, quick, easy, full of veggies, and protein.
Eat food.
Not too much.
Mostly plants.
– Michael Pollan In Defense of Food
I love the simplicity of this quote. This philosophy is gaining more attention, such as with the Meatless Monday campaign that is so popular right now.
I have an awesome, plant-powered lunch recipe for you below that is super simple and delicious too.
There are many reasons to include plant proteins in your diet.
Plant-based proteins include fiber, antioxidants, and phytochemicals, unlike animal-based proteins. Multiple studies have shown that a diet high in plant-based foods is associated with a decreased risk of chronic diseases such as cancer, heart disease, stroke, and obesity. A plant-based diet is cheaper and lower in saturated fat and cholesterol.
In 1/4 cup of dry red lentils, there are 130 calories and 10 grams of protein! Consider adding plant protein into your diet regularly.
Ingredients Needed to Make Red Lentil Veggie Bowl
- 1 cup red lentils
- 2 1/4 cups chicken broth
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 4 cups chopped veggies of choice
- 1 tsp. red pepper flakes
- 1 tsp. minced garlic
- 1/4 cup Parmesan cheese
How To Make A Veggie Bowl
- Add red lentils, chicken broth, salt, and pepper into a medium saucepan.
- Simmer on low until water is absorbed, about 12 minutes.
- Meanwhile, chop veggies of choice, such as zucchini, carrots, tomatoes, and Brussels sprouts.
- Dish lentils into serving bowls. Top with chopped veggies, red pepper flakes, minced garlic, and Parmesan cheese.
Substitutions
You can use a variety of toppings and alter this recipe depending upon what you already have in your fridge. We suggest trying the following.
- roasted corn
- steamed kale
- zucchini
- Greek yogurt
- avocado
- swap quinoa for lentils
- salsa
Bring broth or water to a simmer. Add lentils then simmer on low until water is absorbed, about 12 minutes.
Make sure you don’t over cook the lentils. Bring liquid to a simmer, then lower the heat to avoid over cooking.
You do not need to soak lentils before cooking. Do give them a rinse to remove any debris or shriveled lentils before cooking.
Red Lentil Veggie Bowl
Ingredients
- 1 cup red lentils
- 2 1/4 cups chicken broth
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 4 cups chopped veggies of choice
- 1 tsp. red pepper flakes
- 1 tsp. minced garlic
- 1/4 cup Parmesan cheese
Instructions
- Add red lentils, chicken broth, salt and pepper into medium sauce pan.
- Simmer on low until water is absorbed, about 12 minutes.
- Meanwhile, chop veggies of choice, such as zucchini, carrots, tomatoes, and Brussels sprouts.
- Dish lentils into serving bowls. Top with chopped veggies, red pepper flakes, minced garlic, and Parmesan cheese.
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Deanna Segrave-Daly says
First off, I’m so glad you were able to attend FNCE – so many peeps were talking about your Lunch Bites during at after the conference (hello mention on Meal Mom Makeovers FB live!) So cool you won that grant – well deserved!
And loving this photo – I adore lentils and for some reason don’t cook them as often as I should. Would love this for lunch!
Jodi Danen says
Thanks Deanna! I was thrilled to get to attend my first FNCE and am already looking forward to Chicago next year 🙂 I agree with you on the lentils- I don’t make them often enough. Having leftovers in the fridge ready to go after this recipe was a treat!
Mary says
A delicious lunch idea!