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: 4 servings
Ingredients: 1 cup lentils (green or brown); 1 cup quinoa; 2 cups vegetable broth; 2 cups fresh spinach, chopped; 1 red bell pepper, diced; 1 cucumber, diced; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, finely chopped; 2 tablespoons olive oil; Juice of 1 lemon; Salt and pepper to taste; Optional toppings: avocado, toasted nuts, or seeds

Highlighted under: Healthy & Light

I love creating vibrant bowls packed with nutrients, and this Healthy Lunch Spinach Lentil Grain Bowl is a staple in my kitchen. It combines the earthiness of lentils with the fresh flavor of spinach and a variety of wholesome grains. Each bite is a delightful medley of textures and tastes, and I'm constantly amazed by how satisfying it is. This bowl is perfect for meal prep, keeping well throughout the week and easily adaptable to whatever ingredients you have on hand.

Created by

Erin Wallace

Last updated on 2026-01-14T02:40:11.049Z

While experimenting with different grain bowls, I stumbled upon the combination of spinach, lentils, and quinoa. The mix not only provides a burst of flavor but also offers a plant-based protein punch. I found that cooking the lentils with a bay leaf enhances their taste beautifully, making them stand out in the bowl.

What I truly love about this recipe is its versatility. I often play around with various herbs and spices, which lets me adjust the flavors according to my cravings or the seasonal ingredients available. For added crunch, tossing in some toasted nuts brings a satisfying texture that elevates the entire meal.

        Why You'll Love This Recipe
        Nutritious ingredients packed into a delicious bowl
Easily customizable with your favorite proteins and vegetables
Ideal for meal prepping for busy weekdays
Rich in plant-based proteins and fiber

      

Incorporating Grains and Legumes

The combination of lentils and quinoa in this bowl serves as a powerhouse of plant-based nutrition. Lentils, known for their high protein and fiber content, help keep you full for longer, while quinoa adds a light, fluffy texture that contrasts beautifully with the earthiness of the lentils. When cooking, ensure that the lentils are tender but not mushy—this will maintain their shape and enhance the overall texture of the bowl.

Cooking the quinoa properly is crucial for achieving that perfect consistency. Rinse it thoroughly before cooking to remove any bitterness caused by saponins, and keep an eye on the cooking time. The quinoa is done when the water is fully absorbed, and you can see the tiny spiral germ separating from each grain. This texture not only adds visual appeal but also gives a nutty flavor to the dish, complementing the other ingredients.

Enhancing Flavor with Fresh Ingredients

The vibrant colors of fresh vegetables not only make this dish visually appealing but also add layers of flavor. Cherry tomatoes, diced cucumbers, and red onions contribute crunch and a touch of acidity, balancing the hearty lentils and quinoa. When combining these ingredients, consider chopping them to similar sizes, ensuring an even distribution in every bite, which enhances the overall experience and makes each spoonful delightful.

Fresh spinach is added for its nutritional benefits and bright green color, which offers a fresh contrast to the other ingredients. If you prefer, you can also substitute the spinach with kale or Swiss chard, but remember that these greens will require a slightly longer cooking time or a quick blanching to soften their tougher leaves. Experimenting with seasonal vegetables can also provide new flavors; for instance, roasted sweet potatoes or steamed broccoli can bring additional sweetness and a different texture.

Meal Prep and Storage Tips

This Healthy Lunch Spinach Lentil Grain Bowl is perfect for meal prepping. You can cook the grains and lentils in advance, storing them separately in airtight containers in the fridge for up to five days. When you're ready to eat, simply combine the ingredients and add fresh vegetables to maintain their crunchiness. This strategy not only saves you time during busy weekdays but also ensures that you have a nutritious meal ready at a moment's notice.

For longer storage, consider freezing the cooked lentils and quinoa. Portion them out into freezer-safe containers for up to three months. To reheat, simply thaw in the refrigerator overnight, then warm on the stovetop or in the microwave until heated through. Remember to add a splash of water when reheating to avoid dryness, and freshen the dish with a squeeze of lemon juice for that just-cooked vibrancy!

Ingredients

Gather the following ingredients to make your Healthy Lunch Spinach Lentil Grain Bowl:

Ingredients

1 cup lentils (green or brown)
1 cup quinoa
2 cups vegetable broth
2 cups fresh spinach, chopped
1 red bell pepper, diced
1 cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Optional toppings: avocado, toasted nuts, or seeds

These ingredients come together for a nutritious and delicious meal.

Instructions

Follow these simple steps to prepare your bowl:

Cook the Lentils

In a saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes or until the lentils are tender. Drain any excess liquid and set aside.

Prepare the Quinoa

In another pot, rinse the quinoa under cold water. Add it to the pot with 2 cups of water. Bring to a boil, then cover and simmer for about 15 minutes, or until all the water is absorbed.

Mix the Vegetables

In a large bowl, combine the cooked lentils, quinoa, spinach, bell pepper, cucumber, cherry tomatoes, and red onion.

Dress the Bowl

Drizzle the olive oil and lemon juice over the mixture. Season with salt and pepper to taste. Toss everything together until well combined.

Serve and Enjoy

Portion the mixture into bowls and top with optional avocado and toasted nuts, if desired. Enjoy your nutritious and satisfying meal!

Enjoy your Healthy Lunch Spinach Lentil Grain Bowl!

Pro Tips

Feel free to add your favorite dressings or extra spices to make this bowl your own. For a heartier option, add grilled chicken or chickpeas for additional protein.

Delicious Serving Suggestions

To take your bowl to the next level, consider drizzling a homemade tahini sauce or yogurt dressing over the top. A simple mix of tahini, garlic, lemon juice, and water creates a creamy dressing that complements the earthy flavors of the lentils. Moreover, feel free to experiment with herbs—fresh parsley or cilantro can brighten the dish and add an aromatic quality that ties everything together.

For a heartier version, incorporating grilled chicken or chickpeas can provide additional protein and a satisfying chewiness. The key is to use ingredients that work well with the core flavors without overpowering them. The beauty of a grain bowl lies in its adaptability, allowing you to switch out toppings based on personal preferences or seasonal ingredients, ensuring you'll never grow bored!

Troubleshooting Common Issues

If your quinoa turns out gummy, this might be due to insufficient rinsing or overcooking. Make sure to rinse thoroughly under cold water before cooking, and monitor the cooking time closely. The ideal quinoa should be fluffy, not clumpy. Additionally, if you find your lentils are mushy, they may have been cooked too long or with too much water. Always taste them just before the suggested cooking time is up.

For a fresh appeal, ensure the vegetables added to your bowl are crisp and vibrant. Wilted or brown veggies can detract from both aesthetic and flavor. If you’re prepping in advance, consider adding these vegetables right before serving to maintain their freshness. Lastly, feel free to experiment with toppings—if you notice the bowl lacks texture, try adding toasted seeds or croutons for an unexpected crunch!

Questions About Recipes

→ Can I prepare this bowl in advance?

Yes, this bowl stores well in the refrigerator for up to 4 days and can be easily reheated.

→ What can I substitute for lentils?

You can use beans like black beans or chickpeas as a substitute for lentils.

→ Is this recipe gluten-free?

Yes, the recipe is gluten-free as long as you ensure your quinoa is certified gluten-free.

→ Can I use frozen vegetables?

Absolutely! Frozen vegetables can work well; just be sure to thaw and heat them before adding to the bowl.