LENTIL AND FETA POWER BOWL
The Lentil And Feta Power Bowl is a vibrant and protein-packed meal with natural textures and bold Mediterranean flavours. This bowl combines hearty lentils with salty feta, crunchy cucumber, grated carrot and fresh herbs, all tied together with olive oil, lemon juice and a hint of cumin. This fibre-rich vegetarian bowl is ideal for a quick lunch or light dinner and requires no cooking if your lentils are prepared ahead. The lentil and feta power bowl is refreshing, nourishing and easy to make in ten minutes, which is perfect for busy days or post-workout recovery. This power bowl is served chilled or at room temperature for a well-balanced and energising meal.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Spring, Summer, Picnic, Family Reunion, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Quick & Easy, Low Fat, Vegetarian, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
- ½ cup cooked lentils
- 30 grams feta cheese (crumbled)
- ¼ cup grated carrot
- ¼ cup diced cucumber
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- ¼ teaspoon ground cumin
- 1 tablespoon chopped fresh parsley or mint
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 285 kcal
- Protein: 13 grams
- Carbohydrates: 18 grams
- Fibre: 7 grams
- Fat: 18 grams
- Saturated Fat: 5 grams
- Sodium: 320 milligrams
- Sugar: 3 grams
PREPARATION
- Prepare The Lentils: If using cooked lentils, ensure they are cooled and drained well. If starting from dried, rinse ¼ cup dry lentils under cold water, then simmer in water for 20 to 25 minutes until tender. Drain and let cool completely before adding to the bowl.
- Combine Vegetables: Grate ¼ cup carrot using the fine side of a grater. Dice ¼ cup cucumber into small and even cubes. Place both into a mixing bowl. Pat them dry with a paper towel to avoid excess moisture in the salad.
- Add The Lentils And Cheese: Add the cooked lentils to the bowl with the vegetables. Crumble 30 grams of feta over the mixture, breaking any large chunks for even distribution.
- Add Herbs And Seasoning: Finely chop 1 tablespoon of fresh parsley or mint. Add it to the bowl, along with a pinch of salt and black pepper to taste.
- Mix The Dressing: In a small bowl, whisk together 1 tablespoon olive oil, 1 teaspoon lemon juice and ¼ teaspoon ground cumin until emulsified and well blended.
- Toss And Serve: Pour the dressing over the lentil mixture. Gently toss everything together using a fork or spoon until fully coated. Serve immediately or refrigerate for 15 to 20 minutes to chill.
PREP TIME
10 minutes
COOKING TIME
0 minutes (if lentils are pre-cooked)
TIPS
- Use Canned Lentils: For quick cooking, use canned lentils, which are rinsed and drained before using.
- Cool Lentils First: Let lentils cool fully before mixing to prevent wilting the vegetables.
- Balance Flavour: Taste before serving and adjust lemon, cumin or salt to suit your preferences.
- Shred Carrot Finely: Use the fine side of a grater to help it blend smoothly into the salad.
VARIATIONS
- Add Grains: Stir in cooked quinoa or brown rice to boost carbs and fibre.
- Make It Vegan: Replace feta with a plant-based alternative or extra chickpeas for creaminess.
- Boost Protein: Top with a boiled egg or a spoonful of Greek yoghurt for extra protein.
- Try Other Herbs: Swap parsley or mint for dill, coriander or chives, depending on your taste.
- Add Crunch: Toss in sunflower seeds, pine nuts or slivered almonds for added texture.
PREPPING AND STORAGE
- Refrigeration: Store it in an airtight container in the fridge for up to 2 days. Stir before serving.
- Meal Prep Tip: Keep dressing separate until ready to eat to maintain the bowl’s texture.
- Freezing Not Recommended: The texture of the cucumber and carrot will not hold up once thawed.
- Packable Lunch: This power bowl is great for meal preparation. Pack it in a sealed container and refrigerate until needed.