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Lentil Harvest Bowl

1 hr

Main

This lentil harvest bowl is a powerhouse of nutrients. It features perfectly spiced, roasted zucchini, crisp and fresh carrots, a vibrant red pepper hummus dressing, and protein-packed lentils and tofu. A perfect, satisfying combination, all in one bowl.

Servings

Total

1 hr

Prep

30 min

Cook

30 min

Contains

Soy symbol

soy

Sesame symbol

sesame

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Gluten symbol

gluten

Free from

Peanut symbol

peanut

Treenut symbol

tree nut

Ingredients

Lentil stew

  • 1 tsp (5 mL)
    vegetable oil
  • 1
    small onion, finely chopped
  • ½ tsp
    freshly grated ginger
  • ⅓ cup (68 g)
    dry red lentils, rinsed
  • 1
    medium tomato, chopped
  • ⅓ cup (80 mL)
    water
  • ½
    vegetable bouillon cube, crumbled

Fried Tofu

  • 5.8 oz (165 g)
    firm tofu, pressed, cut ½ cm thin
  • 1 Tbsp (8 g)
    cornstarch
  • 1 pinch
    salt
  • ½ Tbsp (7 mL)
    vegetable oil

Bowl base

  • ¾ cup (130 g)
  • ¾ cup (180 mL)
    boiling water
  • ½
    vegetable bouillon cube, crumbled
  • ½ Tbsp (7 mL)
    vegetable oil
  • 1
    zucchini, cut into 1 cm pieces
  • 1 tsp (2 g)
    curry powder
  • ¼ tsp
    salt
  • 1
    carrot, grated

Dressing

Directions

  1. Add the oil and onion to a sauté pan on medium-high heat. Cook until golden, about 4 - 5 minutes. Then add the ginger and cook for 1 more minute.
  2. Then add the lentils, tomato, water, and bouillon. Cook covered for 15 minutes, or until the lentils are cooked. Stir often.
  3. Meanwhile, add the tofu, cornstarch, and salt to a bowl and gently massage to coat.
  4. Add oil to a non-stick large pan on medium-high heat. Cook the tofu until golden, about 5 minutes per side.
  5. Meanwhile, add the couscous, boiling water, and bouillon to a bowl. Mix and cover. Set aside.
  6. Add the oil and zucchini to a large pan on medium-high heat. Cook until lightly golden, about for 4 - 5 minutes.
  7. Add the curry powder and salt. Cook for 2 - 3 more minutes. Stir often. Set aside.
  8. Add all the dressing ingredients to a small food processor. Blend until smooth.
  9. Assemble the bowl. Fluff the couscous with a fork and distribute between bowls, then add the lentils, zucchini, fresh carrots, tofu, and top with the dressing. Enjoy!

Notes

  • For us, 1 zucchini weighed 320 g.

Storage

Let us know what you think

Watch it step-by-step!

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 24%

dry couscous

Proteins 25%

dry red lentils

firm tofu

hummus

Fruits & Veggies 51%

small onion

freshly grated ginger

medium tomato

zucchini

carrot

roasted red bell pepper from a jar

Calcium

firm tofu

Fat

vegetable oil

vegetable oil

vegetable oil

hummus

Nutrition info

Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.

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More for the eyes

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Discussion & Rating

Rate this post


Beatrice Valentini - Oct. 11, 2024, 8:03 a.m.

One of my favorite meals of the meal prep meal together with the soup!


Eli - Oct. 5, 2024, 12:08 a.m.

Last night, we completed the meal prep week and it was a real success!! Very convenient to have this format during a busy week and the bonus…all of the recipes tasted great! This one was our favourite, but very close with the other ones! Please create more meal preps!! It’s a real game changer and it allows us to taste many new wonderful recipes! Thanks a lot PUL 🌱😊

PUL small logo PUL Team - Oct. 5, 2024, 5 a.m.

Awe thank you so much for sharing this, Eli! Lots of love went into the meal prep plan 🥰 Hopefully we can share more meal prep content to make busy weeks a bit easier. Stay tuned!


Amy Q - Oct. 4, 2024, 8:08 p.m.

My favorite of the meal prep series, so far. Hearty and filling. I preferred this dish without the addition of the hummus sauce, very autumnal.


Marta W - Oct. 2, 2024, 4:02 p.m.

Made it as part of the meal prep and it was delicious! So filling too! The whole meal prep PDF is super useful.
😍 more 🙏

PUL small logo PUL Team - Oct. 2, 2024, 8:20 p.m.

Woohoo! So happy to hear that you're enjoying the meal prep plan, Marta, it fuels our passion to share more☺️


Athina - Oct. 2, 2024, 12:30 p.m.

Very tasty!


Tara - Oct. 2, 2024, 11:01 a.m.

Loved it! So wholesome!