High-Protein Roasted Lentils & Quinoa Bowl

Quinoa, pickled carrots, roasted lentils, and yogurt sauce with tomato chutney in a white bowl.

5 from 4 votes

High-Protein Roasted Lentils & Quinoa Bowl

This antioxidant-packed recipe is perfect for meal prep! Crunchy, creamy, tangy, healthy, and delicious. Topped with a tomato chutney rich in lycopene, and a creamy vegan yogurt sauce.

Prep Time15

Cook Time20

Total Time35

Course: Main Course

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings:

Calories: 494kcal

Author: Nisha Melvani

Ingredients

1 cup dried green lentils French, green, or brown
Drizzle of olive oil or lemon juice
Dash of paprika
Dash of garlic powder
Salt to taste
1 cup quinoa or 3 cups cooked

For the tomato chutney:

2 teaspoons olive oil (optional)
1 teaspoon brown mustard seeds
1 teaspoon cumin seeds (optional)
2 small green chili peppers chopped (serrano, or jalapeño)
¾ inch ginger minced
3 cloves garlic minced
1.3 pounds tomatoes chopped (about 5 medium)
¾ teaspoon turmeric
½ teaspoon red chili powder or cayenne (optional)
¼ teaspoon black pepper
2 teaspoons lemon juice plus more to taste
Maple syrup or agave to taste

Optional for the tahini yogurt sauce:

¾ cup nondairy yogurt or 1 (5.3-ounce) container
¼ cup tahini
1 medium lemon zest and 4 tablespoons juice, plus more as needed
3 tablespoons chopped fresh dill or fresh herbs
1 large clove garlic
1 teaspoon maple syrup or to taste

Instructions

For the lentils:
Preheat the oven to 400ºF.
Cook the lentils in water on the stovetop according to the directions on the packet until al dente. Drain them well using a large mesh sieve. Spread the cooked lentils onto a large rimmed baking sheet. Drizzle with olive oil. Add a generous dash of paprika, garlic powder, and salt to taste. Toss the lentils until evenly coated with the seasoning and spread them out so they cook evenly.
Roast for about 20 minutes, or until crispy, tossing them after 10 minutes.
Cook the quinoa in broth or water. Use a rice cooker, Instant Pot, or stovetop. Fluff it with a fork and set aside.
For the tomato chutney: Heat 2 teaspoons olive oil in a medium skillet over medium heat. Cook the mustard and cumin seeds for about 1 minute or until they start popping. Add the cumin seeds and cook for about another 30 seconds. (For oil-free, toast the mustard and cumin seeds without oil. Add broth or water with the aromatics.)
Add the garlic, ginger, and green chili pepper. Cook over medium-high heat for about 1 minute, or until fragrant. Add the tomatoes, cover, and cook over low heat for about 10 minutes, or until the tomatoes are tender. Mash the tomatoes with the back of a spoon until the desired consistency.
Remove from the heat and add the turmeric, red chili powder (if using), and black pepper. Mix well. Add lemon juice, maple syrup, and salt to taste.
Make the yogurt dressing if using:
Transfer the yogurt, tahini, lemon juice, zest, and fresh herbs to a medium bowl. Use a garlic press to mince the garlic into the dressing. Mix to combine. Add maple syrup to taste.

Notes

Nutrition facts do not include tahini yogurt sauce.
Cook the lentils until al dente. Do not overcook them or they will not get crispy.
Spread the lentils onto a baking sheet in an even layer for best results. You may need two baking sheets.
To boost longevity, add long pepper and ground black cumin seeds to the tomato chutney.
For cooking the quinoa, see this post on how to cook quinoa.
Use unsweetened plain cashew yogurt instead of the yogurt tahini sauce to save time.
Add pickled carrots or pickled red onions for the health benefits of vinegar and a tasty tang.
For the turmeric: If you add the turmeric with the aromatics and cook it, the taste will be less strong, and you will still get some of the antioxidant benefits. However, for maximum health benefits, add it after cooking the chutney.

Nutrition