Ingredients
Scale
Here’s what you’ll need to assemble this vibrant and nutritious bowl. Using fresh, quality ingredients will make a significant difference in the final taste and texture.
- For the Lentils:
- 1 cup Brown or Green Lentils: (Dried) – These varieties hold their shape well when cooked, providing a pleasant, slightly firm texture perfect for bowls. Rinse them thoroughly before cooking. (Alternatively, use 2 cans (15 oz each) of pre-cooked lentils, drained and rinsed).
- 3 cups Vegetable Broth or Water: For cooking the lentils, broth adds more depth of flavor.
- 1 Bay Leaf: (Optional) – Infuses a subtle herbal aroma into the lentils as they cook.
- 1/2 tsp Salt: Added towards the end of cooking to prevent toughening the lentils.
- For the Bowl Base & Veggies:
- 2 cups Cooked Quinoa or Brown Rice: Provides a hearty, whole-grain base. You can also use mixed greens, farro, or freekeh.
- 1 large Cucumber: Diced – Adds a refreshing crunch and coolness. English or Persian cucumbers work well.
- 1 cup Cherry Tomatoes: Halved or quartered – Offer bursts of juicy sweetness and acidity.
- 1 Red Bell Pepper: Diced – Adds vibrant color and a sweet crunch. Any color bell pepper works.
- 1/2 Red Onion: Finely Diced – Provides a sharp, pungent bite. Soak in cold water for 10 minutes to mellow the flavor if preferred.
- 4 cups Mixed Greens or Spinach: (Optional base alternative or addition) – Adds extra nutrients and volume. Arugula adds a peppery kick.
- For the Creamy Avocado Element:
- 2 medium Ripe Avocados: Diced or sliced – The star ingredient, providing healthy fats and a luxurious, creamy texture. Choose avocados that yield slightly to gentle pressure.
- For the Lemon-Tahini Dressing:
- 1/3 cup Tahini: (Sesame seed paste) – The creamy, nutty base of the dressing. Ensure it’s well-stirred as oil separation is natural.
- 1/4 cup Fresh Lemon Juice: (About 1 large lemon) – Provides brightness and acidity to cut through the richness.
- 2–4 tbsp Water: To thin the dressing to desired consistency. Start with 2 and add more as needed.
- 1 tbsp Maple Syrup or Agave Nectar: (Optional) – Balances the bitterness of tahini and acidity of lemon. Adjust to taste.
- 1 clove Garlic: Minced or grated – Adds a pungent depth of flavor.
- 1/2 tsp Salt: Or to taste.
- 1/4 tsp Black Pepper: Freshly ground, for a touch of spice.
- Optional Toppings & Garnishes:
- 1/4 cup Pumpkin Seeds (Pepitas) or Sunflower Seeds: For added crunch and nutrients.
- 1/4 cup Chopped Fresh Parsley or Cilantro: Adds freshness and vibrant color.
- Crumbled Feta Cheese or Vegan Feta: (Optional) – For a salty, tangy element.
- A sprinkle of Red Pepper Flakes: For those who like a little heat.
- Sesame Seeds: Toasted or plain, for garnish.
Instructions
Follow these steps to create your delicious and satisfying Lentil Avocado Power Bowl. The process involves cooking the lentils (unless using canned), preparing the vegetables and dressing, and finally assembling everything together.
- Cook the Lentils (if using dried):
- Rinse the dried lentils thoroughly under cold running water using a fine-mesh sieve until the water runs clear. Pick out any stones or debris.
- In a medium saucepan, combine the rinsed lentils, vegetable broth (or water), and the optional bay leaf.
- Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let the lentils simmer gently.
- Simmer for 20-30 minutes, or until the lentils are tender but still hold their shape (al dente). Avoid overcooking, as mushy lentils aren’t ideal for a power bowl texture. Check them around the 20-minute mark.
- During the last 5 minutes of cooking, stir in the 1/2 teaspoon of salt.
- Once cooked, drain any excess liquid from the lentils and remove the bay leaf. Set aside to cool slightly.
- If using canned lentils: Simply drain them very well and rinse thoroughly under cold water to remove excess sodium and canning liquid. Set aside.
- Prepare the Base:
- Cook your chosen grain (quinoa, brown rice, etc.) according to package instructions if you haven’t already. Fluff with a fork and set aside. Alternatively, wash and prepare your mixed greens if using them as a base.
- Prepare the Vegetables and Avocado:
- Wash all vegetables thoroughly.
- Dice the cucumber, red bell pepper, and red onion. Halve or quarter the cherry tomatoes.
- Just before serving (to prevent browning), slice or dice the ripe avocados. You can toss them gently with a tiny squeeze of lemon juice if preparing slightly ahead.
- Make the Lemon-Tahini Dressing:
- In a small bowl or jar, combine the tahini, fresh lemon juice, minced garlic, optional maple syrup/agave, salt, and black pepper.
- Whisk vigorously until the mixture starts to combine. Tahini may seize up initially – this is normal.
- Gradually add the water, 1 tablespoon at a time, whisking continuously until the dressing reaches a smooth, pourable consistency, similar to heavy cream. You might need more or less water depending on your tahini’s thickness.
- Taste the dressing and adjust seasonings if necessary – add more lemon juice for tang, sweetener for balance, salt for flavor, or garlic for pungency.
- Assemble the Lentil Avocado Power Bowls:
- Divide your chosen base (cooked grains or mixed greens) evenly among 2-4 serving bowls.
- Arrange the cooked (and slightly cooled) lentils, diced cucumber, cherry tomatoes, red bell pepper, and diced red onion in distinct sections over the base. Create visually appealing piles or sections for that classic power bowl look.
- Add the sliced or diced avocado to each bowl.
- Drizzle the Lemon-Tahini Dressing generously over all the ingredients in each bowl.
- Sprinkle with your desired optional toppings: pumpkin seeds, fresh herbs (parsley or cilantro), feta cheese, red pepper flakes, or sesame seeds.
- Serve Immediately:
- Enjoy your Lentil Avocado Power Bowl right away for the best texture and freshness, especially regarding the avocado.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 600