Healthy Lunch Spinach Lentil Grain Bowl

Name: Healthy Lunch Spinach Lentil Grain Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2 servings
Ingredients: 1 cup cooked lentils; 1 cup cooked quinoa; 2 cups fresh spinach; 1 carrot, grated; 1/2 cucumber, diced; 1/4 cup cherry tomatoes, halved; 1/4 avocado, sliced; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

I love preparing this Healthy Lunch Spinach Lentil Grain Bowl as it’s not just delicious but also a vibrant way to incorporate nutrient-rich ingredients into my diet. The combination of lentils, quinoa, and fresh spinach provides a satisfying meal packed with protein and fiber, perfect for a midday boost. I enjoy customizing it with my favorite veggies and a tangy dressing, making each bowl unique and refreshing. It's an ideal choice for meal prep, ensuring I have a healthy option ready to go all week long!

Created by

Talia Preston

Last updated on 2026-01-14T01:37:13.779Z

The first time I whipped up this Spinach Lentil Grain Bowl, I was blown away by how flavorful and filling it was. The lentils simmer to perfection, soaking up spices while retaining a delightful texture. I love that it’s visually appealing with a splash of color from fresh veggies, making it a feast for the eyes as well as the palate.

A special tip I learned along the way is to let the bowl sit for a few minutes after assembling. This allows the ingredients to mingle and the flavors to meld beautifully. You can even toss in a handful of seeds or nuts for added crunch!

        Why You Will Love This Recipe
        Nutrient-dense ingredients that keep you energized
Versatile enough to customize with seasonal veggies
Quick to prepare, making it perfect for busy lunches

      

Ingredient Highlights

In this Healthy Lunch Spinach Lentil Grain Bowl, lentils serve as a powerhouse of protein, providing a substantial base for the dish. They not only contribute a hearty texture but also supply essential minerals like iron and folate, making them ideal for a nutritious meal. Opt for green or brown lentils, as they hold their shape well during cooking and add a satisfying bite.

Quinoa is another star ingredient in this bowl, adding a unique nutty flavor and a complete protein source. Gluten-free and rich in fiber, it's essential for creating a balanced meal. When cooking quinoa, rinsing it before boiling is crucial; it removes any bitterness from the saponins coating the seeds, ensuring a pleasant taste and fluffy texture.

Customizing Your Bowl

The beauty of this bowl lies in its versatility. You can easily switch out the vegetables based on what’s in season or what you have on hand. For instance, bell peppers, roasted sweet potatoes, or even roasted Brussels sprouts can add different flavors and textures. I love experimenting with seasonal produce, which keeps each bowl fresh and exciting while also ensuring you're maximizing nutrient intake.

For those looking to add extra flavor, consider incorporating herbs like parsley or cilantro. A sprinkle of feta or goat cheese can also enhance the creamy texture of the avocado and make the dish feel more indulgent. Depending on your dietary needs, you might want to try using a plant-based protein like chickpeas in place of lentils for a different flavor profile while keeping the bowl just as satisfying.

Ingredients

Gather the following ingredients for your Spinach Lentil Grain Bowl:

For the Bowl

1 cup cooked lentils
1 cup cooked quinoa
2 cups fresh spinach
1 carrot, grated
1/2 cucumber, diced
1/4 cup cherry tomatoes, halved
1/4 avocado, sliced

For the Dressing

2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Mix and match these ingredients to fit your taste preferences!

Instructions

Here's how to prepare your Healthy Lunch Spinach Lentil Grain Bowl:

Cook the Lentils and Quinoa

In a pot, combine 1 cup of lentils with 3 cups of water. Bring to a boil, then reduce heat and simmer for 20 minutes or until tender. In another pot, cook quinoa according to package instructions.

Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper. Adjust seasoning as desired.

Assemble the Bowl

In two bowls, layer the cooked lentils, quinoa, fresh spinach, grated carrot, diced cucumber, and cherry tomatoes. Drizzle with the dressing and top with avocado slices.

Serve and Enjoy!

Enjoy your Healthy Lunch Spinach Lentil Grain Bowl immediately or store it in the fridge for up to 3 days. It's perfect for meal prep!

Feel free to add your favorite toppings!

Pro Tips

Try adding roasted sweet potatoes or chickpeas for extra flavor and nutrition. Experiment with different herbs and spices in the dressing for a unique twist each time!

Storage and Meal Prep

This bowl is an excellent choice for meal prep; the ingredients can be stored separately and combined when ready to eat. The cooked lentils and quinoa last in the fridge for up to four days, while the fresh vegetables should be added just before serving for optimal crunch and flavor. Store the dressing in a separate container to keep everything fresh, and add it just before serving to avoid sogginess.

If you find yourself with leftovers, they can be easily reheated. The lentils and quinoa can be warmed in the microwave for about 1-2 minutes. Just stir well and ensure they are heated evenly, offering a comforting texture while maintaining their nutrient profile.

Reheating Tips

When reheating the components of your grain bowl, it's important to keep in mind that overcooking can lead to mushy textures. For best results, heat the lentils and quinoa separately, adding a splash of water to create steam and retain moisture. Use medium heat on the stovetop to prevent scorching while keeping everything warm and palatable.

You can also serve this bowl cold for a refreshing meal option, especially in warmer weather. The flavors meld beautifully when chilled, making it a delicious option to pack for lunch on the go. Just keep in mind that if you choose to serve it cold, you may want to add an extra squeeze of lemon juice to brighten the flavors.

Questions About Recipes

→ Can I make this bowl ahead of time?

Yes! Assemble the ingredients in advance and dress it just before serving to keep the greens fresh.

→ What other grains can I use?

You can substitute quinoa with brown rice, barley, or even farro for a different texture.

→ Is this recipe gluten-free?

Yes, all the ingredients in this recipe are gluten-free!

→ Can I add protein to this bowl?

Absolutely! Grilled chicken, salmon, or tofu would be excellent additions for a protein boost.