🌱 Lentil & Grain Bowl with Feta

Lentil & Grain Bowl with Feta

Calories: 490

Protein: 31 g

Prep Time: 10 mins Cook Time: 25 mins

Serves: 4

Ingredients

• Green or brown lentils, dry: 320g / 11.3 oz / 1⅔ cups

• Cooked quinoa: 400g / 14 oz / 2 cups cooked

• Feta cheese, crumbled: 200g / 7 oz / 1⅓ cups

• Cucumber, diced: 200g / 7 oz / 1½ cups

• Cherry tomatoes, halved: 160g / 5.6 oz / 1 cup

• Kalamata olives: 60g / 2.1 oz / ⅓ cup

• Red onion, thinly sliced: 80g / 2.8 oz / ½ medium

• Fresh parsley, chopped: 20g / 0.7 oz / ¼ cup

• Olive oil: 40ml / 1.4 fl oz / 2.5 Tbsp

• Lemon juice: 40ml / 1.4 fl oz / 2.5 Tbsp

• Dried oregano: 4g / — / 2 tsp

• Garlic powder: 2g / — / 1 tsp

• Salt & black pepper: to taste

Directions

1. Rinse lentils and cook in 3 cups of water or vegetable broth for 20–25 minutes until tender but not mushy. Drain and cool.

2. Cook quinoa according to package directions (typically 1 cup dry + 2 cups water, 15 minutes). Fluff with a fork and let cool.

3. Whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper in a small bowl to make the dressing.

4. In a large bowl, combine lentils, quinoa, cucumber, tomatoes, olives, red onion, and parsley. Drizzle with dressing and toss to coat.

5. Divide into 4 bowls or containers. Top each with crumbled feta just before serving (or keep separate for meal prep).

Meal Prep Instructions

• Batch Cook Base: Cook lentils and quinoa together in large batches. Store the grain/lentil base and chopped vegetables separately in the fridge for up to 4 days.

• Assemble Ahead (Option 1): Store dressing separately to prevent soggy veggies. Toss everything together the morning of. Keep feta on the side until serving.

• Freeze for Later (Option 2): Freeze only the lentils and quinoa base (no cucumber, tomatoes, or feta). Thaw overnight, then add fresh vegetables and feta at serving time.