Healthy Recipes Healthy Ingredient Recipes Healthy Bean Recipes Healthy Lentil Recipes Braised Black Lentil & Quinoa Bowls 4.2 (5) 4 Reviews These healthy vegetarian bowls feature black lentils braised in spices like thyme and smoked paprika. Riced cauliflower and quinoa bulk up the dish to make it satisfying for any weeknight dinner. A creamy yogurt topping finishes the recipe. By Wendy Lopez Wendy Lopez Instagram As a registered dietitian nutritionist, Wendy Lopez is passionate about accessible and inclusive nutrition education. She is the co-author of the cookbook 28-Day Plant-Powered Health Reboot, the co-host of the Food Heaven Podcast and the co-founder of Food Heaven, an online platform that provides resources on cooking, intuitive eating and body respect. She has a food and nutrition column in Self magazine and is a recipe developer for a number of national food brands. EatingWell's Editorial Guidelines Published on December 13, 2022 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Ali Redmond Active Time: 20 mins Total Time: 35 mins Servings: 5 Nutrition Profile: Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High Fiber Low-Calorie Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients 1 tablespoon extra-virgin olive oil ¼ cup finely chopped onion ½ teaspoon dried thyme ½ teaspoon smoked paprika Pinch of cayenne pepper plus more for garnish ¼ teaspoon kosher salt 1 cup dry black lentils 3 cups vegetable broth, divided 3 cups water 1 cup white quinoa 1 cup riced cauliflower ¾ cup low-fat plain strained yogurt, such as Greek-style ¼ teaspoon lemon zest 1 teaspoon lemon juice Pinch of flaky sea salt 1 scallion, chopped Directions Heat oil in a large skillet over medium heat. Add onion, thyme, paprika, cayenne and kosher salt; cook, stirring, until the onion is translucent, 1 to 2 minutes. Add lentils; cook, stirring frequently, until the onion is soft and the lentils are toasted and fragrant, about 2 minutes more. Add 1 cup broth and 3 cups water. Reduce heat to medium-low and simmer, partially covered, for 15 to 20 minutes. Uncover and simmer until the lentils are tender and most of the water is absorbed, 10 to 15 minutes more. Meanwhile, bring the remaining 2 cups broth to a light boil in a medium pot. Add quinoa and cauliflower; reduce heat to medium-low, cover and cook until fluffy and tender, 12 to 15 minutes. Mix yogurt, lemon zest, lemon juice and flaky salt in a small bowl. Divide the quinoa mixture among 4 bowls. Top with the braised lentils, yogurt sauce and scallion. Garnish with a pinch of cayenne, if desired. Rate it Print Nutrition Facts (per serving) 332 Calories 6g Fat 51g Carbs 19g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 5 Serving Size 2/3 cup quinoa, scant 1/2 cup lentils & 2 1/2 Tbsp. sauce Calories 332 % Daily Value * Total Carbohydrate 51g 19% Dietary Fiber 10g 36% Total Sugars 3g Protein 19g 38% Total Fat 6g 8% Saturated Fat 1g 5% Cholesterol 3mg 1% Vitamin A 233IU 5% Vitamin C 10mg 11% Vitamin E 1mg 9% Folate 70mcg 18% Vitamin K 6mcg 5% Sodium 467mg 20% Calcium 86mg 7% Iron 5mg 28% Magnesium 74mg 18% Potassium 262mg 6% Zinc 1mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved