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Lentil Harvest Bowl
1 hr
Main
Servings
Total
1 hrPrep
30 minCook
30 minContains
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Ingredients
Lentil stew
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1 tsp (5 mL)vegetable oil
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1small onion, finely chopped
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½ tspfreshly grated ginger
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1medium tomato, chopped
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⅓ cup (80 mL)water
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½vegetable bouillon cube, crumbled
Fried Tofu
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5.8 oz (165 g)firm tofu, pressed, cut ½ cm thin
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1 Tbsp (8 g)cornstarch
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1 pinchsalt
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½ Tbsp (7 mL)vegetable oil
Bowl base
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¾ cup (180 mL)boiling water
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½vegetable bouillon cube, crumbled
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½ Tbsp (7 mL)vegetable oil
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1zucchini, cut into 1 cm pieces†
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1 tsp (2 g)curry powder
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¼ tspsalt
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1carrot, grated
Dressing
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1roasted red bell pepper from a jar
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1 Tbsp (15 mL)white vinegar
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1 pinchground black pepper
Make your own
Directions
- 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.
- Then add the lentils, tomato, water, and bouillon. Cook covered for 15 minutes, or until the lentils are cooked. Stir often.
- Meanwhile, add the tofu, cornstarch, and salt to a bowl and gently massage to coat.
- Add oil to a non-stick large pan on medium-high heat. Cook the tofu until golden, about 5 minutes per side.
- Meanwhile, add the couscous, boiling water, and bouillon to a bowl. Mix and cover. Set aside.
- Add the oil and zucchini to a large pan on medium-high heat. Cook until lightly golden, about for 4 - 5 minutes.
- Add the curry powder and salt. Cook for 2 - 3 more minutes. Stir often. Set aside.
- Add all the dressing ingredients to a small food processor. Blend until smooth.
- 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
- Store in an airtight container in the fridge for up to 3 days.
Let us know what you think
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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.
Discussion & Rating
One of my favorite meals of the meal prep meal together with the soup!
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 🌱😊
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.
Made it as part of the meal prep and it was delicious! So filling too! The whole meal prep PDF is super useful.
😍 more 🙏
Very tasty!
Loved it! So wholesome!