Roasted Garlic Tomato Lentil Bowls Recipe
If you're looking for an easy-to-cook, convenient food that's filling, protein-packed, healthy, and vegetarian, look no further than lentils. These little legumes might not be the trendiest item at the grocery store, but they're powerhouses of nutrition and pair well with so many types of ingredients. This makes them perfect for salads, especially if you want a salad that's more substantial than your average bowl of leaves and veggies.
"This healthy lentil salad is excellent on its own for a light lunch, or adding protein to grain bowls for a beautiful dinner meal," Jessica Case says, who developed this recipe for roasted garlic tomato lentil bowls. "The roasted garlic truly hits the spot along with the roasted tomatoes and red onions, it's like they are all married with bursting flavors." In addition to being healthy and tasty, this recipe comes together in less than an hour and requires just a few easy steps. Here's how to make this colorful lentil salad.
Prepare your roasted garlic tomato lentil bowl ingredients
There are many types of lentils out there, but this recipe uses the green variety. "I chose green lentils because [they're] mild in flavor and cook relatively quickly," Case explains. "Brown lentils would work and cook in about the same time as green, but they do tend to get mushy and don't have quite as much flavor as green lentils."
You'll also need bell peppers (ideally red and yellow), a head of garlic, red onion, cherry tomatoes, lemons, parsley, olive oil, oregano, broth, honey (or maple syrup), Dijon mustard, and salt and pepper.
Roast the garlic, onion, and tomatoes
After you've sliced and diced your veggies, turn your attention to the garlic. Preheat your oven to 400 F, then peel off the garlic's outer paper and slice a bit of its top off. Cover it with oil, then cover the garlic in foil and place it in a muffin tin. After that, line a sheet pan with parchment paper, scatter the onions and tomatoes on there, and coat them with olive oil, oregano, salt, and pepper. Pop both pans in the oven to bake.
Make the lentils
While your veggies roast, cook the lentils. Boil your broth in a large pot, then add the lentils, cover the pot, and lower to a simmer. Once they're tender but not mushy, drain any excess water and transfer the cooked lentils to a bowl. "To save time you can make the lentils the day before," Case says.
Remove the roasted garlic
Once your roasted garlic is done, let it cool — it'll be tempting to go straight for it due to how good it smells, but be patient and don't burn your fingers. Once it's cool enough to handle, squeeze the soft roasted garlic out of each clove (trust us, it's worth it). Then, press the pieces with a fork so it becomes a smooth garlic mash.
Make the dressing, combine, and serve
Once you've tossed the veggies (cooked and raw), garlic, and lentils into one bowl, you've only got one more step. Simply whisk together lemon juice, extra-virgin olive oil, Dijon, honey or maple syrup, and salt and pepper to taste. Toss the dressing with the salad, garnish with chopped parsley (and some arugula, if you want some extra greens), and serve up this punchy, flavorful roasted garlic and tomato lentil salad. "A light white wine would pair nicely with this meal," Case notes. This recipe makes enough for six lentil bowls. "Store [leftovers] in a glass container for up to 5 days," she adds.
Roasted Garlic Tomato Lentil Bowls Recipe
This garlic tomato lentil bowls recipe is sort of like a roasted salad, all topped off with a sweet and tangy vinaigrette.
Ingredients
- For the lentil bowls
- 1 head garlic
- 1 tablespoon olive oil, divided
- 1 ½ cup cherry tomatoes, halved
- 1 cup red onion, sliced
- ½ teaspoon oregano
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 ¾ cups vegetable or chicken broth
- 1 cup green lentils
- ½ cup green pepper, diced
- ½ cup red pepper, diced
- For the dressing
- ¼ cup extra-virgin olive oil
- 2 medium lemons
- 1 teaspoon honey or maple syrup
- ½ teaspoon Dijon mustard
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
Optional Ingredients
- ¼ cup parsley, chopped
- Arugula, for serving
Directions
- Preheat the oven to 400 F, prepare a small pan or muffin pan, and line a baking sheet with parchment paper.
- Peel and discard the papery outer layers of the whole garlic bulb. Use a sharp knife, cut ¼ to ½ inch from the top of the garlic head. Drizzle with 1 teaspoon of oil, rub it around, then cover the garlic with foil. Place it in the pan or muffin pan (to keep it from rolling), cut side up.
- Spread out the cherry tomatoes and sliced onion in a single layer on the baking sheet. Drizzle with 2 teaspoons of olive oil and sprinkle with oregano, salt, and pepper.
- Place both baking pans into the oven for 30 minutes, or until the garlic cloves are lightly browned and the tomato/onion mixture slightly shriveled.
- While the garlic and tomatoes bake, start the lentils. In a medium saucepan, bring the broth to a boil. Add lentils and reduce heat. Let it simmer and cover for 25 to 30 minutes. Drain the lentils and transfer to a medium-sized bowl.
- Allow the garlic to cool completely, then use a small knife to cut the skin slightly around each clove. Use a fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins. Then mash the garlic with the fork.
- Add the mashed garlic, tomatoes and red onion mixture, green pepper, and red pepper to the bowl with the lentils.
- For the dressing, combine the olive oil, lemon juice, and crushed pepper in a small bowl. Whisk in salt and pepper. Toss with lentil mixture, sprinkle parsley and/or arugula on top, then serve.
Nutrition
| Calories per Serving | 298 |
| Total Fat | 13.2 g |
| Saturated Fat | 2.0 g |
| Trans Fat | 0.0 g |
| Cholesterol | 3.3 mg |
| Total Carbohydrates | 35.4 g |
| Dietary Fiber | 5.8 g |
| Total Sugars | 6.6 g |
| Sodium | 521.0 mg |
| Protein | 12.4 g |
