MEDITERRANEAN LENTIL AND FETA BOWL WITH HERBS
The Mediterranean Lentil And Feta Bowl With Herbs 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 Mediterranean Lentil And Feta Bowl With Herbs 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
Main Course
INGREDIENTS
Here is a list of ingredients for the preparation of Mediterranean Lentil And Feta Bowl With Herbs:
- 100 grams | 3.53 ounces | ½ cup cooked lentils
- 30 grams | 1.06 ounces | feta cheese, crumbled
- 25 grams | 0.88 ounces | ¼ cup grated carrot
- 35 grams | 1.23 ounces | ¼ cup diced cucumber
- 5 grams | 0.48 ounces | 1 tablespoon olive oil
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lemon juice
- 5 grams | 0.02 ounces | ¼ teaspoon ground cumin
- 3 grams | 0.11 ounces | 1 tablespoon chopped fresh parsley or mint
- 3 grams | 0.01 ounces | 1 pinch salt
- 3 grams | 0.01 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 367 kilocalories
- Total Fat: 16.4 grams
- Saturated Fat: 5.7 grams
- Carbohydrates: 28.9 grams
- Fibre: 7.8 grams
- Sugar: 3.6 grams
- Protein: 23.1 grams
- Sodium: 482 milligrams
- Cholesterol: 22 milligrams
- Calcium: 143 milligrams
- Iron: 3.9 milligrams
- Potassium: 682 milligrams
PREPARATION
These steps are followed for the preparation of Mediterranean Lentil And Feta Bowl With Herbs:
- Prepare The Lentils: If the lentils are already cooked, ensure they are fully drained and cooled. Cooling prevents excess moisture and keeps the vegetables crisp.
- Prepare The Vegetables: Grate the carrot finely and dice the cucumber into small even pieces. Pat both lightly with a paper towel to remove surface moisture.
- Combine The Base: Add the lentils, carrot and cucumber to a mixing bowl. Stir gently to distribute ingredients evenly.
- Add Feta And Herbs: Crumble the feta over the bowl, then add the chopped herbs. Break any large feta pieces so they mix evenly throughout.
- Mix The Dressing: In a small bowl, whisk the olive oil, lemon juice and cumin until well combined.
- Toss And Serve: Pour the dressing over the bowl and toss gently until coated. Season with salt and black pepper. Serve immediately or chill briefly before serving.
PREPARATION TIME
10 minutes
COOKING TIME
0 minutes
TIPS
Here are some helpful tips for the preparation of Mediterranean Lentil And Feta Bowl With Herbs:
- 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 Mediterranean Lentil And Feta Bowl With Herbs in an airtight container in the refrigerator for up to 2 days. Stir before serving.
- Meal Preparation 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.
