Mediterranean Lentil Power Bowl

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Appetizers, Main Courses, Sides
Mediterranean Lentil Power Bowl

Looking for a plant-based meal that’s both comforting and light? This Mediterranean Lentil Power Bowl has it all—wholesome, protein-packed lentils, fresh, vibrant veggies and a zesty homemade dressing that ties everything together. Perfect for anyone following a Mediterranean-inspired diet, this dish is warm, satisfying and incredibly easy to make.

Whether you’re meal prepping for the week or craving something flavorful and healthy, this bowl strikes the perfect balance between hearty and refreshing. Let’s take a closer look at what makes this recipe a true plant-based powerhouse and how you can easily make it your own.

Why You’ll Love This Mediterranean Lentil Power Bowl

This warm grain bowl is the ultimate balance of protein, fiber and healthy fats. The lentils provide plant-based protein and fiber, while the feta cheese adds a creamy, tangy bite. The fresh vegetables bring a pop of color and crunch, and the lemon-garlic dressing ties everything together with bright Mediterranean flavors. Plus, this dish is gluten-free and vegetarian, making it suitable for a variety of dietary preferences.

Nutritional Benefits of Key Ingredients

  • Lentils are a fantastic source of plant-based protein and fiber, helping to keep you full and support digestion. They’re also rich in iron and folate.
  • Olive oil is a staple in Mediterranean cuisine. It’s loaded with heart-healthy monounsaturated fats and antioxidants.
  • Kale is packed with vitamins A, C and K, plus fiber to support gut health.
  • Cherry tomatoes are bursting with antioxidants like lycopene, which promotes heart health and reduces inflammation.
  • Feta cheese adds a creamy, salty contrast while providing calcium and protein.

With just 412 calories per serving, this dish is a well-balanced meal that’s both nourishing and satisfying. Each serving counts as one SmartCarb, two PowerFuels, one Extra and one Vegetable on the Nutrisystem program.

How to Make the Mediterranean Lentil Power Bowl

Making this power bowl is simple and requires just a few steps:

  1. Cook the Lentils – Start by simmering lentils with shallots and ground coriander for extra depth of flavor. Cooking them until tender ensures a satisfying texture.
  2. Prepare the Vegetables – While the lentils cook, chop your roasted red peppers, cherry tomatoes and kale.
  3. Make the Dressing – Whisk together olive oil, fresh lemon juice, red wine vinegar, garlic and Mediterranean spices for a bold, tangy dressing.
  4. Assemble the Bowl – Toss the warm lentils with the vegetables, allowing the flavors to meld. Drizzle with dressing and gently fold in cubed feta cheese.
  5. Serve and Enjoy – This bowl is delicious warm but can also be enjoyed chilled, making it a great meal-prep option!

Serving Suggestions and Customization Ideas

This hearty bowl is a complete meal on its own, but you can pair it with:

  • Stuff it into warm pita bread or whole grain naan.
  • Spice it up, adding a pinch of chili flakes or smoked paprika for a little heat.
  • Add a dollop of hummus or tzatziki.
  • Make it vegan and replace the feta with dairy-free cheese or avocado for creaminess.
  • Top with grilled chicken or shrimp for more protein.
  • Boost the protein while keeping it vegetarian with chickpeas, grilled tofu or hard boiled eggs.
  • Enjoy with a simple cucumber salad.
  • Add more grains, tossing in quinoa, farro or brown rice for extra texture and nutrition.
  • Switch up the green sand swap kale for spinach, arugula or mixed greens.

Is This Recipe Meal-Prep Friendly?

Absolutely! This Mediterranean Lentil Power Bowl stores well and is a great option for make-ahead lunches or quick weeknight dinners. Here’s how to store it:

  • Refrigerate: Store leftovers in an airtight container for up to four days.
  • Meal Prep Tip: Keep the dressing separate until you’re ready to eat to prevent sogginess.
  • Reheat or Enjoy Cold: This dish tastes great both ways. If reheating, warm it gently in the microwave or on the stovetop.

Final Thoughts

This Mediterranean Lentil Power Bowl is a flavorful, nutritious and easy-to-make meal that fits seamlessly into a variety of diets, including vegetarian, Mediterranean and even the Nutrisystem program. Whether you’re looking for a high-protein vegetarian dish, a meal-prep-friendly option or new way to enjoy lentils, this recipe checks all the boxes.

Try it out and make it your own—because eating healthy should always be this satisfying and delicious!

Servings: 4

Calories per Serving: 412

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 Extra and 1 Vegetable

Ingredients:

  • Mediterranean Lentil Salad
  • 1 tsp. olive oil
  • 1 shallot, thinly sliced
  • 1 tsp. ground coriander
  • 1 cup uncooked lentils
  • 4 cups water
  • ½ cup roasted red pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 2 cups kale, chopped
  • 4 oz. feta cheese, cubed
  • Dressing
  • ¼ cup olive oil
  • 1 lemon, juiced
  • 2 Tbsp. red wine vinegar
  • 2 cloves garlic, minced
  • ½ tsp. oregano, sumac or za’atar

Directions:

  1. Heat a pot to medium heat and add 1 teaspoon of olive oil.
  2. Add the shallots and sauté for 2-3 minutes.
  3. Stir in the coriander.
  4. Add the lentils to the pot along with 4 cups of water. Increase heat to high and bring to a boil, then reduce heat to low. Cover and let it simmer for 20-30 minutes, until the lentils are soft.
  5. Drain the lentils and return them to the pot. Add the roasted red peppers, tomatoes and kale. Toss to combine. Continue cooking until the kale is wilted.
  6. In a separate bowl, whisk together the dressing ingredients. Pour it over the lentil mixture and toss well.
  7. Gently toss in the feta cubes and serve.
Click to rate this recipe!
[Total: 1 Average: 5]