How to Build a Mediterranian Lentil Bowl

Lentils are brilliant little legumes. High in protein, folate and iron as well as having high levels of slowly digested starch (low glycemic index), these little powerhouses are not only nutritionally beneficial, but are really, really delicious too. 

Lentils come in lots of different guises, from small and dark green varieties used throughout the Mediterranean through to big fat red & yellow types used more generally on the Indian subcontinent. 

For this type of dish however, we’re focussing on Mediterranean flavours. I like to use beluga or puy lentils as they have a gorgeous texture that keeps its bite yet is somehow creamy at the same time. 

I create this type of ‘bowl’ quite frequently, using varying ingredients depending on what’s in season, the temperature and how hungry I am.  It’s quite a simple formula really…..Lentils, An Allium like Shallots or Spring Onions, Tomatoes and/or Peppers, Mediterranean Herbs, a hit of Chilli if you like and some Greens. 

Build a Lentil Bowl info graphic

It really depends on how busy I am as to whether I cook the lentils from scratch, or use a pre-cooked pack that you can now buy really easily from almost all supermarkets. 

If you decide to cook them from scratch, simply simmer the lentils with a bay leaf & some vegetable stock powder until they are tender. Puy lentils will take around 25 mins as they are quite petite, other larger green lentils around 35 mins.

Lentil Bowl: Easy and Versatile Meditteranian style
Serves 2
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
Ingredients
  1. Lentils:: either 2 cups cooked or 1 pack pre-cooked
  2. Allium:: either Garlic, Shallots, Chives or Spring Onions
  3. Tomatoes or Peppers:: Either fresh or roasted.
  4. Herbs :: such as parsley, oregano, thyme, rosemary, basil. Use dried or fresh.
  5. Chilli:: either fresh or mild powdered
  6. Greens:: such as Rocket, Asparagus, Spinach, Broccoli, Watercress
  7. A little oil such as Olive Oil
  8. Salt & Pepper
  9. Optional Extras: a dash of wine- white or red. A sprinkle of feta or halloumi
Instructions
  1. Slick a pan with oil & soften the Allium. Add the lentils and fresh chilli if using.
  2. Add a tiny bit of water, or wine if you are using.
  3. Cook gently until heated through & add dried herbs if using then add the tomatoes and/or peppers.
  4. If you are using Broccoli or Asparagus, steam it or stir fry it.
  5. Otherwise, mix through the spinach, rocket or watercress. If you're using fresh herbs, add them in here too.
  6. If you want to sprinkle some cheese over, do so now
  7. Serve with some crusty bread, or just on it's own.
Poppy and the Bees http://poppyandthebees.com/

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    November 17, 2015 at 1:45 pm

    […] We ate a simple dish of lentils cooked with the beet tops to as part of our meal, and they complemented each other perfectly. The deep savoury flavour of the lentils works really well with the earthy sweet redness of the beetroots. You can find instructions on how to make a lentil bowl here. […]

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