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SMOKY BBQ LENTIL BOWL
08

SMOKY BBQ LENTIL BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

SMOKY BBQ LENTIL BOWL

The smoky BBQ lentil bowl is a hearty, plant-based meal packed with protein and fibre and rich, smoky flavours. Tender cooked lentils provide a nutritious base, while roasted sweet potatoes add natural sweetness and a caramelised texture. The sautéed spinach brings in a dose of greens, and a drizzle of tangy BBQ sauce ties everything together with a bold, smoky kick. This bowl is a fantastic option for a balanced meal that’s both satisfying and nourishing. The combination of textures and flavours makes it a great choice for those who love comfort food but still want to eat healthily. Whether enjoyed as a quick lunch, a light dinner, or a meal-prep staple, this dish is packed with essential nutrients to keep you full and energised. Plus, it’s incredibly easy to prepare and can be customised to suit different dietary preferences.

RECIPE CATEGORY

Lunch, Dinner

SERVING SIZE

1 serving

CUISINE

Southern, American

PREPARATION/TECHNIQUES

Roast, Simmer, Sauté

OCCASION/HOLIDAY

Healthy Eating, Meal Prep, Fall, Winter, Comfort Food

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegan, Vegetarian, Quick & Easy

DISH TYPE

Grain Bowl

INGREDIENTS OF SMOKY BBQ LENTIL BOWL

  • 50g cooked lentils
  • 10g roasted sweet potatoes
  • 10g sautéed spinach
  • 1 tbsp BBQ sauce
  • ½ tsp smoked paprika (optional, for extra smoky flavour)
  • ¼ tsp black pepper (optional, for seasoning)
  • 1 tsp olive oil (for roasting and sautéing)

FULL NUTRITIONAL INFORMATION

  • Calories: 290 kcal
  • Protein: 15g
  • Carbohydrates: 42g
  • Fibre: 10g
  • Fat: 6g
  • Saturated Fat: 1g
  • Sodium: 340mg
  • Sugar: 6g

PREPARATION FOR SMOKY BBQ LENTIL BOWL

  • Prepare The Lentils: If not pre-cooked, rinse and simmer lentils in water for 15-20 minutes until tender. Drain and set aside.
  • Roast The Sweet Potatoes: Preheat the oven to 200°C (400°F). Toss diced sweet potatoes with olive oil, smoked paprika, and black pepper. Roast for 20-25 minutes until golden and tender.
  • Sauté The Spinach: Heat a pan over medium heat with a small amount of olive oil. Sauté spinach for 1-2 minutes until wilted.
  • Assemble The Bowl: Place cooked lentils at the base of a serving bowl. Add the roasted sweet potatoes and sautéed spinach on top.
  • Drizzle With Bbq Sauce: Pour BBQ sauce evenly over the bowl for a smoky, tangy finish.
  • Serve And Enjoy: Mix the ingredients together and enjoy warm.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS FOR SMOKY BBQ LENTIL BOWL

  • Perfectly Tender Lentils: Cook lentils until just tender, not mushy, for the best texture.
  • Caramelised Sweet Potatoes: Roast at a high temperature for crispy edges and soft centres.
  • Balanced Flavours: Use a smoky BBQ sauce for depth of flavour or a spicy BBQ sauce for extra heat.
  • Extra Greens: Mix in kale or arugula for more nutrients and variety.
  • Meal-Prep Friendly: Store ingredients separately and assemble just before eating to maintain freshness.

VARIATIONS

  • High-Protein Option: Add grilled tofu or a handful of roasted chickpeas.
  • Low-Carb Version: Replace lentils with cauliflower rice or shredded cabbage.
  • Nutty Crunch: Sprinkle toasted pecans or sunflower seeds on top.
  • Spicy Kick: Add a dash of hot sauce or red pepper flakes.
  • Creamy Addition: Drizzle with tahini or avocado sauce for extra richness.
  • Cheesy Twist: Sprinkle with nutritional yeast or crumbled feta cheese.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep BBQ sauce separate until ready to serve.
  • Freezing: Freeze lentils and roasted sweet potatoes separately for up to 1 month. Spinach is best stored fresh.
  • Reheating: Warm lentils and sweet potatoes in the microwave for 1-2 minutes before serving.
  • Meal Prep Tip: Cook lentils and sweet potatoes in bulk to prepare multiple servings in advance.

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