🥗 LENTIL & MEDITERRANEAN VEG BOWL

🥗 LENTIL & MEDITERRANEAN VEG BOWL

A fresh, fiber-rich plant-based bowl designed to support weight loss, blood sugar balance, and long-lasting fullness with minimal calories.

  • 🧾 Ingredients (1–2 servings)

    Protein

    • 1 cup cooked green or brown lentils

    Vegetables

    • 1 cup cherry tomatoes (halved)
    • 1 cup cucumber (diced)
    • ¼ red onion (thinly sliced)
    • Fresh parsley (chopped)

    Extras / Dressing

    • Fresh lemon juice
    • 1–2 tsp olive oil
    • Salt & black pepper (to taste)

    🍳 How to Prepare (Instructions)

    1. Cook the Lentil

    1. Rinse lentils thoroughly
    2. Boil in water (no salt) for 20–25 minutes until tender but firm
    3. Drain and cool completely
      • Lentils should not be mushy

    2. Prepare the Vegetables

    • Chop tomatoes, cucumber, red onion, and parsley
    • Keep vegetables dry to avoid excess moisture

    3. Make the Dressing (Optional)

    • Mix lemon juice, olive oil, salt, and pepper
    • Keep separate until serving

    4. Assemble the Bowl

    • Add lentils → vegetables → parsley
    • Drizzle dressing just before eating

    🌿  Health Benefits

    1. Excellent Iron & Protein Combination

    • Lentils provide plant protein and iron
    • Lemon juice boosts iron absorption naturally
    • Ideal for insulin sensitivity

2. Supports Blood Sugar Control

  • Low glycemic index
  • Helps prevent spikes and crashes
  • Ideal for insulin sensitivity

3. Very Filling for Low Calories

  • High fiber increases satiety
  • Helps reduce overeating and snacking

4. Digestive & Gut Health Support

  • Fiber feeds healthy gut bacteria
  • Raw vegetables support digestion

5. Heart & Metabolic Health

  • Olive oil provides healthy fats
  • Mediterranean-style ingredients reduce inflammation

⏰ Best Time to Eat

Best times:

  • Lunch – keeps you full for hours
  • Light dinner – refreshing and easy to digest
  • Warm-weather meals or low-carb days

Great for: meal prep, office lunches, and clean eating plans

🧊 Fridge & Shelf Life

  • Fridge life: 4–5 days
  • Store in airtight glass containers
  • Keep dressing separate until serving

Important

  • Do not freeze (vegetables lose texture)
  • Stir before eating to redistribute moisture

 Additional Tips (Very Helpful)

  •   Always cool lentils fully before mixing  
  • Keep tomatoes dry to prevent sogginess
  •   Slice the onion thinly to avoid overpowering flavor
  •   Add feta or olives only when serving (optional)
  •   For extra protein: add chickpeas or tofu
  •   For fat loss: keep oil to 1 tsp per serving
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