10-Minute Italian Lentil Bowl

print
Quick 10-Minute Italian Lentil Bowl – Healthy, Plant-Based, Gluten-Free, Oil-Free Vegan Dinner for One Recipe

Easy |  Servings: 2  |  Ready In: 10 minutes |  Yield: 2 big bowls

A healthy, vegan bowl in under 10 Minutes? Yes.  A quick mix of sautéed vegetables, Italian spices, and hearty lentils come together for this easy, delicious dinner for 1 (or 2).  Watch and learn how to make this oil-free, plant-based meal a part of your go-to fast weeknight meal.

Ingredients

  • 1 onion, peeled and diced
  • 3 cremini mushrooms, sliced
  • ½ teaspoon each: dried basil, oregano, thyme, and red chili flake*
  • 1 tomato, diced
  • 1 clove garlic, minced
  • 1 cup frozen leaf spinach
  • 1 (15-ounce) can lentils, drained and rinsed
  • 2 tablespoons nutritional yeast

How it’s Done:

To make the Italian Lentil Bowl:  Preheat a medium sauté pan over high heat.  While the pan pre-heats, dice the onion and slice the mushrooms.  Once the pan is hot, add the mushrooms and onion to the pan. Spread into a single layer.  Now leave them alone!  Let them brown 1-2 minutes before stirring.  Stir, spread into a single layer again, and let them keep browning.  The browning will take about 3-4 minutes total.

While the onions and mushrooms brown, dice the tomato and mince the garlic.  Once the mushrooms are brown, add the dried Italian spices.  Cook just 20-30 seconds, until the spices become aromatic.

Add the diced tomato and minced garlic, along with 1 cup of water.  Use your spatula to scrape up any bits from the bottom of the pan.  Let the mixture come to a boil and simmer.  While this cooks, drain and rinse the lentils.

After the mixture has simmered a couple of minutes, add the spinach, drained lentils, and nutritional yeast.  Stir well to combine.  Season with salt and pepper to taste.  Remove from heat and serve.

Yield: 8 cups

Quick 10-Minute Italian Lentil Bowl – Healthy, Plant-Based, Gluten-Free, Oil-Free Vegan Dinner for One Recipe

Chef Katie’s Tips

Use as a Lasagna Filling: You can use this lentil mushroom mixture as a filling for Italian stuffed peppers or layer between thinly sliced zucchini for a super-veggie lasagna.

Frozen Veggies:  You can swap out any type of frozen green for the spinach.  Frozen broccoli, kale, or even frozen Brussels sprouts are all tasty.

Quick Spices: You can swap out the dried spices for 2 teaspoon of a basic Italian spice mix.

 

 

Watch the Recipe Video:


Nutrition Facts

Serving size: 1/2 of a recipe (1 bowl, 13.8 ounces)

Calories 264.71
Calories From Fat (5%) 12.69
% Daily Value

  • Total Fat 1.56g 2%
  • Saturated Fat 0.16g <1%
  • Cholesterol 0mg 0%
  • Sodium 71.23mg 3%
  • Potassium 1193.26mg 34%
  • Total Carbohydrates 46.23g 15%
  • Fiber 18.18g 73%
  • Sugar 8.4g
  • Protein 22.38g 45%
  • Calcium 19.93mg 2%
  • Iron 157.16mg 873%
  • Vitamin A 9671.81IU 193%
  • Vitamin C 1582.4mg 2637%

Shopping and Gear List

  • Westbrae Natural Organic Lentils, 15 Ounce Cans (Pack of 12)
  • Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
  • Simply Organic Italian Seasoning Certified Organic, 0.95-Ounce Container

Advertisements

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.