Healthy Lunch Spinach Lentil Grain Bowl

Name: Healthy Lunch Spinach Lentil Grain Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup cooked lentils; 2 cups spinach, packed; 1 cup cooked brown rice or quinoa; 1/2 cup diced bell pepper; 1/4 cup chopped red onion; 1/4 cup grated carrots; 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste

Highlighted under: Healthy & Light

I love preparing this Healthy Lunch Spinach Lentil Grain Bowl when I want something nutritious yet filling. The mix of spinach, lentils, and grains makes for a well-balanced meal that fuels my day. The flavors blend beautifully, and the vibrant colors make it a pleasure to eat. Plus, it’s super versatile; I can switch up the grains or add seasonal veggies based on what I have at home. With just a few simple ingredients, I’m left with a satisfying dish that’s both wholesome and delicious.

Created by

Autumn Pierce

Last updated on 2026-01-14T02:01:16.000Z

I remember the first time I prepared this bowl; I was pleasantly surprised by how quickly everything came together. Cooking the lentils to perfection can be tricky, but I found simmering them gently for about 20 minutes makes all the difference. The spinach wilts quickly too, retaining its vibrant green color and great nutrients while adding freshness.

Experimenting with different grains, like farro or quinoa, has also made this dish more exciting. Adding a squeeze of lemon right before serving offers a refreshing zing that elevates the entire experience, making each bite more enticing.

        Why You'll Love This Recipe
        A wholesome blend of nutrients packed into one bowl
Customizable with your favorite grains and vegetables
Great for meal prep—makes delicious leftovers!

      

Nutritional Powerhouses

In this Healthy Lunch Spinach Lentil Grain Bowl, lentils serve as a fantastic source of plant-based protein, offering about 18 grams of protein per cup when cooked. They are also rich in fiber, which aids digestion and keeps you feeling full longer. By incorporating this legume, you're not only adding a hearty texture but also contributing essential nutrients that support your overall health.

Spinach, another star ingredient, delivers a plethora of vitamins and minerals. It’s low in calories but high in iron, calcium, and vitamins A and K. The vivid green color indicates an abundance of antioxidants, which can boost your immune system. Pairing spinach with vitamin C-rich bell peppers helps improve iron absorption, making this bowl a nutritional win.

Batch Cooking and Customization

One of the best parts of this recipe is its adaptability. You can prep a double batch of lentils and grains at the beginning of the week, making it even quicker to assemble delicious meals throughout the week. Store cooked lentils and grains in airtight containers in the fridge for up to five days, ensuring you have wholesome ingredients ready to go whenever hunger strikes.

Feel free to swap out brown rice for quinoa or farro, depending on your taste preferences or what you have on hand. I often add seasonal vegetables such as roasted zucchini or cherry tomatoes—these not only enhance flavor but also add to the bowl's visual appeal. The key is to choose ingredients that you enjoy and that keep well over days if you’re meal prepping.

Serving Suggestions

This grain bowl can easily serve as a colorful centerpiece for any meal. Consider pairing it with a light, tangy dressing such as tahini or a yogurt-based sauce to add extra creaminess and flavor. Sprinkle with nuts or seeds, such as sunflower or pumpkin seeds, for a delightful crunch that also boosts the healthy fat content.

If you want to elevate your dish further, serve it with a side of fresh sliced avocado. The creamy texture complements the other ingredients beautifully, while adding even more nutrients. You can also top it with fresh herbs like parsley or cilantro to provide an aromatic freshness that rounds out the bowl perfectly.

Ingredients

Ingredients for the Bowl

1 cup cooked lentils
2 cups spinach, packed
1 cup cooked brown rice or quinoa
1/2 cup diced bell pepper
1/4 cup chopped red onion
1/4 cup grated carrots
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions

Directions

Cook the Lentils

In a pot, combine lentils with 3 cups of water and a pinch of salt. Bring to a boil, then reduce heat and simmer for about 20 minutes until tender. Drain any excess water.

Saute the Vegetables

In a pan, heat olive oil over medium heat. Add the diced bell pepper and chopped red onion, sautéing for about 5 minutes until softened. Add in the spinach and grated carrots, cooking until the spinach wilts.

Assemble the Bowl

In a large bowl, combine the cooked lentils, sautéed vegetables, and cooked brown rice or quinoa. Drizzle with lemon juice, season with salt and pepper, and toss to mix well.

Serve and Enjoy

Divide the mixture into bowls, and enjoy warm or chilled. This bowl is perfect as a meal prep option!

Tips

Pro Tips

Feel free to add any other vegetables you love or a protein source like grilled chicken or chickpeas to boost the nutrition. This dish holds well in the fridge and tastes even better the next day!

Troubleshooting and Tips

If you notice that your lentils are still firm after 20 minutes, simply add a bit more water and continue to simmer them until they reach your desired tenderness. Lentils can vary in cook time, so keeping an eye on them after the initial 20 minutes is crucial.

When sautéing the vegetables, ensure that your pan is at medium heat to avoid burning while still getting that lovely golden color. If the vegetables begin to stick, don’t hesitate to add a splash more olive oil or a bit of water to deglaze the pan.

Storage and Reheating

This Spinach Lentil Grain Bowl stores exceptionally well, making it a perfect candidate for meal prep. Store it in individual containers, and make sure to keep any dressing separate until you’re ready to eat to prevent sogginess. It can last in the refrigerator for up to five days.

When you're ready to enjoy it, you can either eat it cold or reheat it gently in the microwave for about 1-2 minutes. Stir it halfway through for even heating. If you find the bowl a bit dry after reheating, drizzle a little extra olive oil or a splash of water to refresh the textures.

Questions About Recipes

→ Can I make this bowl vegan?

Yes! This bowl is completely plant-based if you skip any animal-derived ingredients.

→ How long can I store leftovers?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ What other grains can I use?

You can substitute brown rice with quinoa, bulgur, or farro for different textures and flavors.

→ Is this recipe gluten-free?

Yes, if you use quinoa instead of brown rice, this recipe is gluten-free.