Lentil Harvest Bowl

Name: Lentil Harvest Bowl
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 2
Ingredients: 1 tsp vegetable oil; 1 small onion; ½ tsp grated fresh ginger; ⅓ cup dry red lentils; 1 medium tomato; ⅓ cup water; ½ vegetable bouillon cube; 5.82 oz firm tofu; 1 tbsp cornstarch; 1 pinch salt; ½ tbsp vegetable oil; ¾ cup couscous; ¾ cup boiling water; ½ vegetable bouillon cube; ½ tbsp vegetable oil; 1 medium zucchini; 1 tsp curry powder; ¼ tsp salt; 1 medium carrot; 1 jarred roasted red pepper; ½ cup hummus; 1½ tbsp reduced-sodium soy sauce; 1 tbsp white vinegar; 1 pinch ground black pepper

By Pick Up Limes · Pickup LimesPublic

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This lentil harvest bowl is a powerhouse of nutrients. It features perfectly spiced, roasted zucchini, crisp and fresh carrots, a vibrant red pepper hummus dressing, and protein-packed lentils and tofu. A perfect, satisfying combination, all in one bowl.

Prep: 30 min
Cook: 30 min
Total: 60 min
Servings: 2

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This recipe was taken from Lentil Harvest Bowl · by Pick Up Limes. If you enjoy it, please consider supporting the creator at the source.

Ingredients

For 2 people

Cooking for

1 tspvegetable oil
1small onion
0.5 tspgrated fresh ginger
0.33 cupdry red lentils
1medium tomato
0.33 cupwater
½vegetable bouillon cube
165 gfirm tofu
1 tbspcornstarch
1 pinchsalt
0.5 tbspvegetable oil
0.75 cupcouscous
0.75 cupboiling water
½vegetable bouillon cube
0.5 tbspvegetable oil
1medium zucchini
1 tspcurry powder
0.25 tspsalt
1medium carrot
1jarred roasted red pepper
0.5 cuphummus
1.5 tbspreduced-sodium soy sauce
1 tbspwhite vinegar
1 pinchground black pepper

Steps

1
Heat the oil in a sauté pan over medium-high heat. Cook the onion until golden, about 4 to 5 minutes. Then add the ginger and cook for 1 more minute.
2
Then add the lentils, tomato, water, and bouillon. Cook covered for 15 minutes, or until the lentils are cooked. Stir often.
3
Meanwhile, add the tofu, cornstarch, and salt to a bowl and gently massage to coat.
4
Add oil to a non-stick large pan over medium-high heat. Cook the tofu until golden, about 5 minutes per side.
5
Meanwhile, add the couscous, boiling water, and bouillon to a bowl. Mix and cover. Set aside.
6
Heat the oil in a large pan over medium-high heat. Cook the zucchini until lightly golden, 4 to 5 minutes.
7
Add the curry powder and salt. Cook for 2 - 3 more minutes. Stir often. Set aside.
8
Add all the dressing ingredients to a small food processor. Blend until smooth.
9
Assemble the bowl. Fluff the couscous with a fork and distribute between bowls, then add the lentils, zucchini, fresh carrots, tofu, and top with the dressing. Enjoy!

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Per portion

Calories: ~195.3 kcal
Protein: ~9.9 g
Fat: ~13.4 g
Carbs: ~18.9 g
Fiber: ~3.4 g
Sodium: ~819.7 mg

One ingredient still needs a USDA food link. dry red lentils, vegetable bouillon cube, couscous, vegetable bouillon cube, curry powder, jarred roasted red pepper, hummus, ground black pepper are linked but not in weighable units yet. Any figures below include only weighable linked amounts. Shown for one portion of a 2-portion recipe.

Approximate — includes pinches / kitchen approximations.

Nutrition needs links

Some ingredients don't have a linked USDA food yet. Link them below for nutrition. Links are saved for you; owners update the recipe (and allergens) for everyone.

Partial · 23/24 ingredients linked