Mediterranean Lentil Grain Bowls for Fall

Posted on September 16, 2026

A colorful Mediterranean lentil grain bowl with roasted vegetables and greens on a wooden table

Difficulty

Easy

Prep time

15 min

Cooking time

30 min

Total time

45 min

Servings

4 servings

Mediterranean Lentil Grain Bowls for Fall

Mediterranean Lentil Grain Bowls for Fall

Celebrate World Food Day with Mediterranean Lentil Grain Bowls, a fresher take built around satisfying ingredients and balanced fall flavor. It keeps the recipe approachable while still feeling special enough for an October table.

★★★★☆ (971 reviews)
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Servings: 4 servings
Category: Healthy Recipes | Cuisine: Mediterranean | Diet: Vegan

Ingredients

  • 1 cup green lentils
  • 1 cup quinoa
  • 1 large sweet potato, peeled and diced
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 2 cups fresh spinach
  • For the tahini dressing:
  • 1/4 cup tahini
  • 3 tablespoons lemon juice
  • 1 small garlic clove, minced
  • 2-3 tablespoons water (to thin)
Ingredients

Instructions

  1. 1. Rinse lentils and quinoa. Cook lentils in a pot of salted water according to package directions until tender, about 20 minutes. Drain and set aside.
  2. 2. Meanwhile, cook quinoa in 2 cups water with a pinch of salt. Bring to a boil, reduce heat, cover and simmer for 15 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork.
  3. 3. Preheat oven to 400°F (200°C). On a baking sheet, toss diced sweet potato, red onion, and bell pepper with olive oil, cumin, paprika, salt, and pepper. Roast for 20-25 minutes until tender and lightly browned.
  4. 4. Make the dressing: In a small bowl, whisk together tahini, lemon juice, garlic, and enough water to reach a pourable consistency. Season with salt to taste.
  5. 5. To assemble bowls, divide quinoa and lentils among four bowls. Top with roasted vegetables and fresh spinach. Drizzle with tahini dressing and serve warm or at room temperature.
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Details

A hearty and nutritious Mediterranean-inspired grain bowl featuring protein-rich lentils, fluffy quinoa, and roasted fall vegetables, finished with a creamy tahini dressing.

Nutrition Facts (per serving)

Calories 450 kcal
Protein 18 g
Carbs 70 g
Fat 12 g

Notes

This bowl is versatile — add crumbled feta, olives, or roasted chickpeas for extra flavor. For a gluten-free version, ensure quinoa is certified gluten-free. Store leftovers in the refrigerator for up to 4 days.

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