Vegetable and Lentil Bake Bowl

The Vegetable and Lentil Bake Bowl is a hearty and flavorful dish, combining protein-rich lentils with a medley of vibrant vegetables, all baked to perfection. Perfect for a midnight snack, this dish is both comforting and nutritious, satisfying late-night cravings with wholesome ingredients.

Ingredients

• Green lentils - 100 grams
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Red onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Vegetable broth - 250 milliliters
• Tomato paste - 2 tablespoons
• Dried oregano - 1 teaspoon
• Ground cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cheddar cheese (optional) - 50 grams, shredded
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the green lentils under cold water and place them in a saucepan with vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until tender. Drain any excess liquid.
3. In a large skillet, heat olive oil over medium heat. Add the chopped red onion and minced garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
4. Add diced carrot, zucchini, and bell pepper to the skillet. Sauté the vegetables for an additional 5-7 minutes until they start to soften.
5. Stir in the cooked lentils, tomato paste, dried oregano, ground cumin, salt, and black pepper. Mix well and cook for another 2-3 minutes until everything is evenly combined.
6. Transfer the lentil and vegetable mixture into a baking dish. If using, sprinkle the shredded cheddar cheese on top.
7. Bake in the preheated oven for 15 minutes, or until the cheese is melted and slightly golden.
8. Remove from the oven and let cool for a few minutes. Garnish with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 20 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, supporting muscle growth and digestive health.
• Rich in vitamins and minerals from the variety of vegetables, promoting overall wellness.

Tags