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Mediterranean Lentil Power Bowl

Writer: Heather Borders
Heather Borders
Sep 9
2 min read

A vibrant, hearty, and heart-healthy bowl packed with plant-based protein and fiber. This versatile recipe features a zesty lemon-Dijon dressing and optional Kalamata olives and hemp hearts for an extra flavor and nutrition boost. Perfect for National Cholesterol Education Month!


  • Prep time: 15 minutes

  • Cook time: Varies (10-40 minutes)

  • Servings: 2-3



Ingredients

For the Bowl:

  • 1 cup dry brown rice (or other whole grain of choice)

  • 3/4 cup dry Green or French lentils

  • 1 pint cherry tomatoes, halved

  • 1 large cucumber, diced

  • 1/2 small red onion, finely diced

  • 1 cup fresh parsley, chopped

  • 1/4 cup Kalamata olives, pitted and halved (optional)

  • 1 tbsp hemp hearts (optional sprinkle)


For the Lemon-Dijon Dressing:

  • 1/4 cup fresh lemon juice (about 1–2 lemons)

  • 2 tbsp Dijon mustard

  • 2 tbsp water (plus more to thin as needed)

  • 1 tbsp tahini

  • 1 tbsp maple syrup, medjool dates, or date syrup (to balance the acidity)

  • 1 clove garlic, minced or pressed

  • 1/2 tsp dried oregano

  • Salt and fresh black pepper to taste


Directions

  1. Prepare the Grains:

    • Brown Rice: Shortcut option: Use quick-cooking microwavable option. For old-school stovetop or pressure cooker, follow directions on package.

  2. Prepare the Lentils: Shortcut option: Buy canned lentils (Trader Joe's orWest Brae are options but check your local store for others). For old-school stove top; Rinse lentils and combine with 2 1/4 cups of water in a separate pot. Bring to a boil, then reduce heat and simmer, partially covered, until tender but still holding their shape (about 20-30 minutes). Drain well.

  3. Make the Dressing: If using medjool dates, place all ingredients in food processor or blender until smooth. If using non-date sweetener,  whisk together the the ingredients in a small bowl or jar, until emulsified and smooth.

  4. Assemble the Bowls: Divide the cooked farro and lentils between 2 or 3 bowls. Arrange the cherry tomatoes, cucumber, red onion, parsley, and Kalamata olives (if using) on top.

  5. Serve: Drizzle each bowl with the lemon-Dijon dressing. Just before serving, top with a generous sprinkle of hemp hearts, if desired. Give the bowl a toss before eating to combine all the delicious flavors and textures. Enjoy!

 
 
 

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