Savory Garlic Turmeric Lentil Bowl (Printable Version)
Protein-rich lentils with garlic, turmeric, tomato and spinach for a nourishing gluten-free breakfast bowl.
# What You'll Need:
→ Legumes
01 - 1 cup dried brown or green lentils (or 2½ cups cooked lentils, rinsed and drained)
→ Vegetables
02 - 2 cups fresh spinach, roughly chopped
03 - 1 medium red onion, finely chopped
04 - 2 large garlic cloves, minced
05 - 1 medium tomato, diced
→ Spices & Seasonings
06 - 1 teaspoon ground turmeric
07 - ½ teaspoon ground cumin
08 - ¼ teaspoon freshly ground black pepper
09 - ½ teaspoon smoked paprika (optional)
10 - ½ teaspoon sea salt, or to taste
→ Liquids
11 - 2 cups vegetable broth (or water)
12 - 1 tablespoon olive oil
→ Toppings (optional)
13 - 1 tablespoon fresh cilantro or parsley, chopped
14 - 1 tablespoon toasted pumpkin seeds or sunflower seeds
15 - Lemon wedges, for serving
# How To Make:
01 - Rinse dried lentils thoroughly under cold water. In a saucepan, combine the lentils with 2 cups of vegetable broth. Bring to a boil over medium-high heat, then reduce to a simmer and cook uncovered for 20 minutes until tender but not mushy. Drain any excess liquid and set aside.
02 - While the lentils cook, heat olive oil in a large skillet over medium heat. Add the finely chopped red onion and sauté for 3 to 4 minutes until softened and translucent.
03 - Add the minced garlic, ground turmeric, ground cumin, freshly ground black pepper, and smoked paprika if using. Stir continuously for 30 seconds until the spices become fragrant and lightly toasted.
04 - Stir in the diced tomato and cook for 2 minutes until slightly softened and beginning to release its juices.
05 - Add the cooked or canned lentils to the skillet and season with sea salt. Cook, stirring gently, for 3 minutes to allow the flavors to meld together.
06 - Fold in the roughly chopped spinach and cook for 1 to 2 minutes, just until wilted and bright green.
07 - Taste the mixture and adjust the salt and seasoning as needed to your preference.
08 - Divide the lentil and spinach mixture evenly between two bowls. Garnish with fresh chopped cilantro or parsley, toasted pumpkin seeds or sunflower seeds, and a generous squeeze of fresh lemon juice. Serve warm.
# Expert Advice:
01 -
- The turmeric and garlic create this warm, earthy aroma that makes your whole kitchen smell like a place you actually want to be at seven in the morning.
- It comes together in about half an hour with ingredients that basically cook themselves while you sip coffee and wake up.
- Lentils give you a surprising amount of protein and staying power, so you will not be hunting for a snack by ten oclock.
02 -
- Do not skip draining the lentils after cooking because excess liquid will turn your bowl into soup and wash out all the concentrated flavor you just built.
- Blooming the spices in oil for those 30 seconds is the difference between a bland bowl and one that tastes like you know what you are doing.
03 -
- Use broth instead of water to cook the lentils because they absorb every drop of flavor while they simmer and it makes a noticeable difference in the final bowl.
- A pinch of chili flakes added with the other spices transforms this into an entirely different experience that you will want to come back to.