Lentil & Quinoa Power Bowl
A nutrient-dense vegan meal packed with protein and fiber
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Servings
2
Calories/Serving
382 kcal
This vibrant Lentil & Quinoa Power Bowl is a nutritional powerhouse that’s as simple to make as it is beneficial for your health. Combining two plant-based protein sources—lentils and quinoa—with leafy greens and heart-healthy fats from avocado, this bowl delivers approximately 22g of protein per serving. It’s perfect for meal prep, quick weeknight dinners, or a post-workout refuel. The bright lemon-tahini dressing adds a creamy, tangy finish that ties all the flavors together beautifully. This vegan, fiber-rich bowl supports heart health, sustained energy, and satisfies hunger with nutrient-dense ingredients.
Protein: 25%
Carbs: 55%
Fat: 20%
Everyday Kitchen Helpers
| Tool | Purpose | Recommended Product |
|---|---|---|
| Medium Saucepan | Cooking lentils and quinoa | Cuisinart Chef’s Classic Saucepan |
| Steamer Basket | Steaming greens | OXO Good Grips Steamer |
| Chef’s Knife | Chopping vegetables | Victorinox Fibrox Pro Chef’s Knife |
| Cutting Board | Food preparation | OXO Good Grips Cutting Board |
| Mixing Bowl | Mixing dressing ingredients | Umite Chef Mixing Bowls with Airtight Lids |
| Measuring Spoons | Measuring dressing ingredients | Spring Chef Measuring Spoons |
| Citrus Juicer | Extracting lemon juice | Zulay Lemon Lime Squeezer |
| Serving Bowls | Serving the power bowls | DOWAN Ceramic Bowls Set |
Ingredients
| Amount | Ingredient | Nutrition |
|---|---|---|
| 1 cup (200g) | cooked green lentils (about 1/2 cup/100g dry) | 18g protein, 40g carbs (16g fiber), 0.8g fat |
| 1/2 cup (85g) | cooked quinoa (about 1/4 cup/45g dry) | 4g protein, 20g carbs (2.5g fiber), 1.5g fat |
| 1 cup (67g) | steamed kale or spinach | 2g protein, 6g carbs (2g fiber), 0.5g fat |
| 1/2 (75g) | ripe avocado, sliced | 2g protein, 6g carbs (5g fiber), 15g fat (10g monounsaturated) |
| 1/4 cup (45g) | diced tomatoes | 0.5g protein, 2g carbs (0.7g fiber), 0.1g fat |
| 1 tbsp (15g) | tahini | 2.5g protein, 1.5g carbs (0.8g fiber), 8g fat (1g saturated) |
| 1 tbsp (15ml) | fresh lemon juice | 0.1g protein, 1g carbs, 0g fat |
| 1 tsp (5ml) | extra virgin olive oil | 0g protein, 0g carbs, 4.5g fat (3.5g monounsaturated) |
| 1-2 tbsp (15-30ml) | water (to thin dressing) | 0g |
| 1/4 tsp (1g) | sea salt (or to taste) | 0g |
| 1/8 tsp (0.5g) | freshly ground black pepper | 0g |
| Optional | 1 tbsp (10g) pumpkin seeds | 2g protein, 1g carbs, 4g fat |
Instructions
1 Cook lentils: If not using precooked lentils, rinse 1/2 cup dry green lentils and add to a medium saucepan with 1 1/2 cups water. Bring to a boil, then reduce heat and simmer for 15-20 minutes until tender but not mushy. Drain any excess water.
2 Cook quinoa: If not using precooked quinoa, rinse 1/4 cup dry quinoa and add to a small saucepan with 1/2 cup water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until the water is absorbed. Fluff with a fork.
3 Steam greens: Fill a pot with 1-2 inches of water and place a steamer basket inside. Bring water to a simmer. Add kale or spinach to the basket, cover, and steam for 2-3 minutes until bright green and just wilted. Remove immediately.
4 Prepare vegetables: Slice the avocado half and dice the tomatoes. Set aside.
5 Make lemon-tahini dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper. Add water, 1 teaspoon at a time, until the dressing reaches your desired consistency.
6 Assemble the bowls: Divide the lentils between two serving bowls. Layer with quinoa, steamed greens, sliced avocado, and diced tomatoes.
7 Finish and serve: Drizzle each bowl with the lemon-tahini dressing. Sprinkle with optional pumpkin seeds if using. Serve immediately.
Detailed Nutrition Information
(Per serving – recipe makes 2 servings)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 382 kcal | 19% |
| Total Fat | 15.2g | 19% |
| Saturated Fat | 2.1g | 11% |
| Monounsaturated Fat | 9.8g | – |
| Polyunsaturated Fat | 3.3g | – |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 308mg | 13% |
| Total Carbohydrates | 52.7g | 19% |
| Dietary Fiber | 13.5g | 48% |
| Total Sugars | 3.2g | – |
| Added Sugars | 0g | 0% |
| Protein | 22.1g | 44% |
| Vitamin A | 3385 IU | 68% |
| Vitamin C | 28mg | 31% |
| Calcium | 122mg | 12% |
| Iron | 6.2mg | 34% |
| Potassium | 842mg | 18% |
| Magnesium | 98mg | 23% |
| Folate | 179µg | 45% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Chef’s Notes & Nutrition Tips
- Meal Prep: Cook lentils and quinoa in larger batches to store in the refrigerator for up to 5 days, making assembly quick and convenient.
- Protein Boost: Add 2 tablespoons of hemp seeds to increase protein content by an additional 6.5g per serving.
- Seasonal Variations: This bowl works well with any seasonal vegetables. Try roasted sweet potatoes in fall, or cucumber and radish in summer.
- Heart Health: The combination of fiber from lentils and monounsaturated fats from avocado makes this bowl particularly beneficial for cardiovascular health.
- Iron Absorption: The vitamin C from lemon juice helps your body absorb the plant-based iron in lentils more efficiently.
- Storage: If preparing ahead, store the dressing separately and add just before serving to maintain freshness.
- Digestion Support: If you’re not accustomed to high-fiber meals, start with a smaller portion and gradually increase to give your digestive system time to adjust.
Recipe created by Christopher Fudge • Last updated: April 20, 2025All nutrition information has been calculated using the USDA FoodData Central database
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