This quick and easy spiced lentil bowl is a vibrant, satisfying plant-based meal made with pantry staples and fresh vegetables. Hearty lentils are tossed in a smoky, citrusy spice dressing, then served over rice with greens and creamy avocado for a balanced, nourishing bowl that works perfectly for lunch or dinner.
Why You’ll Love This Recipe
This recipe comes together with minimal effort and no complicated cooking, making it ideal for busy days. The spice blend delivers bold flavor using simple ingredients, while the lentils provide lasting fullness. It’s easy to customize with your favorite grains or vegetables, and it holds up beautifully for meal prep. Every bite offers a mix of tender lentils, crunchy vegetables, and rich, zesty dressing.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Lentils
1 can (15 oz / 425 g) lentils, rinsed and drained
1/2 small red onion, finely diced
1/2 medium English cucumber, diced
1 medium red bell pepper, diced
1/2 cup cherry tomatoes, halved
1/4 cup raw sunflower seeds
1/4 teaspoon kosher salt, or to taste
Black pepper, to taste
Dressing
1 tablespoon extra virgin olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/2 teaspoon red pepper flakes (optional)
2 teaspoons nutritional yeast
Juice of 1 medium lime (about 2 tablespoons)
1 teaspoon maple syrup (optional)
For Serving
2 cups cooked rice (white or brown)
2 cups mixed greens
1 large avocado, sliced
2 tablespoons fresh cilantro, chopped
2 tablespoons fresh chives, chopped
Directions
Add the rinsed and drained lentils to a large mixing bowl. Stir in the red onion, cucumber, bell pepper, cherry tomatoes, sunflower seeds, salt, and black pepper.
In a small bowl or jar, combine the olive oil, smoked paprika, garlic powder, cumin, oregano, coriander, red pepper flakes, nutritional yeast, lime juice, and maple syrup. Mix well until fully blended.
Pour the dressing over the lentil mixture and toss until everything is evenly coated. Cover and refrigerate for at least 30 minutes to allow the flavors to develop.
To assemble, divide the cooked rice between bowls. Top with mixed greens, the marinated lentils, sliced avocado, and fresh herbs. Taste and adjust seasoning with additional salt or pepper if needed.
Swap the rice for quinoa, farro, or bulgur for a different grain base.
Add roasted sweet potatoes or fire-roasted corn for extra heartiness.
Increase the heat with extra red pepper flakes or a drizzle of chili sauce.
Use lemon juice instead of lime for a slightly different citrus profile.
Storage/Reheating
Store the lentil mixture in an airtight container in the refrigerator for up to 4 days. Keep grains and toppings separate for best texture. This dish is best enjoyed cold or at room temperature, but the lentils can be gently reheated on the stovetop or in the microwave if desired.
FAQs
Can I use dried lentils instead of canned?
Yes, cook dried lentils until tender and fully cooled before using. You’ll need about 1 1/2 cups cooked lentils.
Is this recipe good for meal prep?
Absolutely. The flavors improve over time, making it ideal for preparing ahead.
What type of lentils work best?
Brown or green lentils hold their shape best and provide the right texture.
Can I make this oil-free?
Yes, replace the olive oil with a tablespoon of water or extra lime juice.
Is this recipe spicy?
It has mild heat. You can omit the red pepper flakes for no spice or add more for extra heat.
What greens work best in this bowl?
Spinach, arugula, kale, or mixed baby greens all work well.
Can I skip the nutritional yeast?
Yes, though it adds depth. You can replace it with a small splash of soy sauce if desired.
How do I keep the avocado from browning?
Add avocado just before serving and squeeze a little lime juice over it.
Can kids enjoy this recipe?
Yes, simply reduce or omit the red pepper flakes to keep it mild.
Is this recipe served hot or cold?
It’s typically served chilled or at room temperature, but it can also be enjoyed warm.
Conclusion
This spiced lentil bowl is a simple yet flavorful meal that proves healthy food doesn’t have to be complicated. With bold spices, fresh vegetables, and endless customization options, it’s a reliable go-to recipe you’ll want to make again and again.
A quick, colorful, and nourishing lentil bowl packed with bold spices, fresh vegetables, and creamy avocado. Perfect for lunch, dinner, or meal prep, with minimal cooking required.
Ingredients
Lentils:
1 can (15 oz / 425 g) lentils, rinsed and drained
1/2 small red onion, finely diced
1/2 medium English cucumber, diced
1 medium red bell pepper, diced
1/2 cup cherry tomatoes, halved
1/4 cup raw sunflower seeds
1/4 teaspoon kosher salt, or to taste
Black pepper, to taste
Dressing:
1 tablespoon extra virgin olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/2 teaspoon red pepper flakes (optional)
2 teaspoons nutritional yeast
Juice of 1 medium lime (about 2 tablespoons)
1 teaspoon maple syrup (optional)
For Serving:
2 cups cooked rice (white or brown)
2 cups mixed greens
1 large avocado, sliced
2 tablespoons fresh cilantro, chopped
2 tablespoons fresh chives, chopped
Instructions
Add rinsed lentils to a large mixing bowl. Stir in red onion, cucumber, bell pepper, cherry tomatoes, sunflower seeds, salt, and black pepper.
In a small bowl or jar, mix olive oil, smoked paprika, garlic powder, cumin, oregano, coriander, red pepper flakes, nutritional yeast, lime juice, and maple syrup. Blend until smooth.
Pour dressing over lentil mixture and toss to coat evenly. Cover and refrigerate for at least 30 minutes.
To serve, divide rice between two bowls. Top with greens, marinated lentils, avocado slices, and fresh herbs.
Adjust salt and pepper to taste before serving. Enjoy chilled or at room temperature.
Notes
Can be served warm or cold, depending on preference.
Use quinoa, farro, or bulgur instead of rice for variety.
Omit red pepper flakes for a mild version.
Prepare lentil mixture ahead of time for easy lunches.
