Dive into the Mediterranean with a Greek lentil power bowl for an easy-to-meal prep healthy dinner recipe (or lunch!) that's tasty, vegetarian, and gluten-free.
A couple years ago the husband and I had the chance to go to Greece. We were chaperoning students from the high school he taught on their spring break learning trip (what a rough gig, right?). We had the chance to visit Athens, a few of the Saronic islands (Aegina, Poros, and Hydra), Corinth, Argolida, Epidaurus, Mycenae, Olympia, and Delphi. It was truly a remarkable trip, immersed in the history and culture of Greece.
While I can't say we have plans to head out of the country any time soon as newer parents, I can say it's nice to enjoy nourishing, refreshing meals that also happen to remind us of travels we've shared. Some classic Greek ingredients and flavors pair with lentils in this recipe to create a protein-packed, nourishing power bowl. I've been on a huge lentil kick lately (probably since my Frugal Food Favorite: Lentils post!), and just adore the amount of fiber and protein that's in a serving! (I used Trader Joe's Small, Whole Green Lentils and one serving is ¼ cup dry (about ½ cup cooked) and provides 170 calories, 14 grams fiber, and 12 grams protein.)
Greek Lentil Power Bowl Meal Prep Tips
As a busy mom, I've actually begun to cook a whole bag of dry lentils at once. They easily store in a covered bowl in the fridge for the few days. Then I can easily add some to salads, soups, or as a base in a bowl meal like this. I also can freeze some of the lentils for later uses. I love doing this, because then I can thaw some for a quick protein at dinner time. The lentils can then quickly be throw into sauces, pastas, enchiladas, or more!
For prepping this Greek lentil power bowl ahead of time for grab-and-go meals, I assemble everything in a mason jar (dressing first, then lentils, then veggies, then greens). I also sometimes just pre-chop all the veggies so everything is ready to go for an easy weeknight dinner.
While the lentils provide plenty of protein on their own, you can also add a piece of grilled salmon to the Greek lentil power bowl to increase calories, protein, and more of those heart-healthy fats we love in a Mediterranean diet! This is an especially good trick if you're a mom fighting off any increased hunger from breastfeeding. 😉
I hope you all love this quick, nourishing, fresh Greek Lentil Power Bowl as much as we do! 🙂
Greek Lentil Power Bowl
For the Salad:
- ½ cup dry lentils
- 1 cup water (or broth)
- ½ cup grape tomatoes chopped
- ½ cup seedless cucumber diced
- ¼ cup red onion diced
- ¼ cup bell pepper diced
- 2 cups arugula
- 2 tablespoons feta cheese
- optional 2 tablespoons chopped kalamata olives
Lemon Olive Oil Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- ½ teaspoon dried oregano
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Prepare lentils according to package directions (typically boil 35-40 minutes in a 2:1 liquid to lentil ratio). For added flavor you can cook the lentils in a mixture of low sodium vegetable stock, water, white wine, etc.
- Bowls can be assembled warm or cold. Place ½ cup of cooked lentils in the bottom of the bowl and top with chopped vegetables and feta.
- Whisk dressing ingredients together and pour over lentil power bowls.