Lentils--Simple to Make & Cost-Effective

Beans are a great plant-based source of protein and fiber. Lentils, in particular, carry a host of nutrition such as B vitamins, folate, iron, and potassium, which makes them really good for our heart and managing blood pressure among lots of other health benefits. Lentils are also relatively low cost and very simple to prepare. Check out this fun Mediterranean Lentil Bowl recipe below!

Mediterranean Lentil Bowl Recipe


Bowl Ingredients:

● 1 cup dry lentils

● 1 bell pepper, diced

● 1 cup chopped green beans

● 1 red onion, diced

● ½ cup sunflower seeds, toasted

● 1 cup chopped baby spinach

● 1 tomato, diced

● ½ cup chopped parsley

● 1 cucumber, diced

● 1 Tablespoon capers

● ¼ cup chopped olives

● ½ cup raisins



Dressing Ingredients:

● ⅓ cup extra virgin olive oil

● ¼ cup lemon juice (fresh or bottled)

● 1 Tablespoon Dijon mustard

● 1 teaspoon dried oregano

● 1 garlic clove, minced

● 1 pinch ground cumin

● Sea salt and pepper to taste


1. Cook lentils in boiling water or water/broth mixture (can use Nourishing Broth!) until tender, then drain and set aside to cool slightly.

2. Toast the sunflower seeds by laying them out on a baking sheet and cooking at 350 degrees for 5+ minutes (be sure to check them periodically to make sure they don’t burn).

3. While lentils are cooking, mix all dressing ingredients until combined.

4. Once lentils are cooled, gently toss them with ½ of dressing.

5. Add in all other ingredients and toss with remaining dressing.

6. Taste test for sea salt and pepper.