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In the realm of healthy eating, few dishes can rival the flavor and nourishment packed into a Mediterranean Lentil Bowl. This vibrant, nutrient-rich recipe not only delights the palate but also aligns beautifully with dietary preferences such as vegetarian and vegan. The combination of hearty lentils and crisp, fresh vegetables creates a satisfying meal that is perfect for lunch or dinner. The Mediterranean diet, known for its emphasis on whole foods, healthy fats, and plant-based ingredients, serves as an excellent backdrop for this lentil bowl, making it both a wholesome and delicious choice. In this article, we will guide you through the preparation of this delectable Mediterranean-inspired dish while exploring its health benefits, ingredient insights, and various serving suggestions.

Healthy Mediterranean Lentil Bowl

Discover the delicious and nutritious Mediterranean Lentil Bowl, a perfect blend of hearty lentils and fresh vegetables. This vibrant dish is not only a feast for the eyes but also packed with protein, fiber, and essential vitamins, making it an ideal choice for anyone seeking healthy eating options. Easy to customize based on your preferences, it’s a versatile meal perfect for lunch or dinner. Explore how to prepare this delightful bowl and embrace the benefits of Mediterranean cuisine!
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Ingredients
  

1 cup green or brown lentils, rinsed and drained

4 cups vegetable broth or water

1 tablespoon olive oil

1 small red onion, diced

2 cloves garlic, minced

1 red bell pepper, diced

1 medium zucchini, diced

1 teaspoon ground cumin

1 teaspoon smoked paprika

½ teaspoon dried oregano

Salt and pepper to taste

1 cup cherry tomatoes, halved

1 cup cucumber, diced

½ cup Kalamata olives, pitted and sliced

¼ cup fresh parsley, chopped

¼ cup crumbled feta cheese (optional)

Lemon wedges for serving

Instructions
 

Cook the Lentils: In a pot, bring the vegetable broth or water to a boil. Add lentils and reduce the heat to simmer. Cook for about 25-30 minutes or until tender. Drain any excess liquid and set aside.

    Sauté Vegetables: In a large skillet, heat olive oil over medium heat. Add diced red onion and sauté for 3-4 minutes until translucent. Stir in minced garlic and cook for another minute.

      Add Bell Pepper and Zucchini: Add the diced red bell pepper and zucchini to the skillet. Season with cumin, smoked paprika, oregano, salt, and pepper. Cook for about 5-7 minutes until vegetables are tender.

        Combine Ingredients: Once the vegetables are cooked, add the cooked lentils to the skillet. Stir well to combine the flavors and heat through for 2-3 minutes.

          Assemble the Bowl: In serving bowls, layer the lentil and vegetable mixture, then top with cherry tomatoes, cucumber, and Kalamata olives. Sprinkle with fresh parsley and crumbled feta cheese if desired.

            Serve: Serve warm, with lemon wedges on the side for drizzling over the bowl for some extra zest.

              Prep Time, Total Time, Servings:

                15 minutes | 45 minutes | 4 servings