If you love the convenience of a CAVA-style bowl, but need to keep a balanced budget, add these frugal and flavorful mediterranean Black Lentil Grain Bowls to the top of your meal prep list.
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If there’s one thing we have a lot of in Maryland (other than crab cakes, ‘natch), it’s the fast-casual chain restaurant CAVA. Granted, less than half of U.S. states have one, so you’re not alone if you’re unfamiliar with their Mediterranean meal experiences. But Maryland has more storefronts than all of New York State, and per square mile, we probably have every state beat – definitely if you include D.C.
Since my home state is clearly doing its part in keeping Mediterranean-style bowls at the top of the food chain, I’ve gotta do my part too. And considering my well-established love of balanced nutrition, meals-in-bowls, and Mediterranean flavors, I’m totally on the job. (see cauliflower shawarma grain bowls, chicken shawarma bowls, and black bean quinoa bowls).
While CAVA certainly offers drool-worthy meat options, my go-to is a grain bowl with a black lentil base, smothered in a smorgasbord of veggies, toppings, and dips. IMO, it’s the tastiest, healthiest bang for your buck on the carryout market and I could absolutely eat it every day…
… if I had endless time and funds, and didn’t have to consider the needs of three other diners at home, and actually, you know, test new recipes. Luckily, testing new recipes means we all get to enjoy CAVA-esque black lentil bowls at home now.
Ingredients
It may look like there’s a lot of ingredients these bowls, but most of the ingredients are pantry staples, and all of toppings are store-bought (and I promise you that’s totally acceptable!).
Pro-tips for faster bowls:
- Use your favorite store-bought hummus and tzatziki (grab the CAVA brands if you can find ’em!)
- Purchase Kalamata olives and pickled red onions from the olive bar
- If you’re really pressed for time, use frozen white rice or 90-second steamer bags
- Carrots and Asparagus: or your favorite roasted vegetables, diced into 1″ bite-sized pieces.
- Olive oil: use regular olive oil for roasting the vegetables and a good quality, extra virgin olive oil for the dressing.
- Cumin, Paprika, and Garlic Powder: this classic combination of Mediterranean spices imbues the roasted vegetables with tons of flavor. Try smoked paprika for an earthier profile, or add dried herbs like dried thyme and/or oregano.
- Cooked Black Lentils: learn everything about how to cook black lentils in the linked post! We purchase black lentils online from nuts(dot)com or from speciality grocers like MOMs Organic Market or Whole Foods.
- Cooked White Rice: use white or brown rice, or substitute for quinoa.
- Parsley and Mint: fresh is best for making the herb-infused white rice base.
- Vinaigrette: a light and fresh lemon vinaigrette ties the flavors together; we use just three ingredients – extra virgin olive oil, lemon juice, and honey.
- Toppings: Kalamata olives, hummus, tzatziki, and pickled red onions.
How to Make Mediterranean Grain Bowls
Build these Mediterranean grain bowls on a base of tender black lentils and herb-infused rice with your favorite roasted veggies. Add a variety of toppings for maximum color, flavor, and nutrition. These bowls may seem like a lot of work, but with proper prep, they’re a breeze to pull together. Prep your ingredients first, then follow our order of operations for efficient cooking.
Order of Operations! To make these bowls as efficiently as possible, cook the components in this order:
- Start the vegetables first.
- While the vegetables roast, cook the lentils in one sauce pot and cook the rice in another (or, use your Instant Pot).
- Make the vinaigrette and gather your toppings.
- Compose the bowls!
- Start the roasted vegetables first. Toss chopped carrots with half the olive oil and seasonings, then arrange on a parchment lined baking sheet. Roast the carrots in a 425°F oven for 15 minutes.
- While the carrots get a head start, oil and season the asparagus. After 15 minutes, flip the carrots then push to one side of the baking sheet; arrange the asparagus on the other side.
- Return the vegetables to the oven and roast 5-7 minutes more, until the carrots are golden brown around the edges and the asparagus is crisp, but tender.
- While the vegetables roast, cook the lentils and rice.
- Cook the black lentils. Saute onion and garlic until soft, then add the dried lentils, water, thyme, and bay leaf. Simmer 20-25 minutes, until the lentils are tender with a slight bite. Drain any remaining liquid, then discard the thyme stems and bay leaf.
- Cook the rice. Simmer in water or broth on the stovetop, or use your Instant Pot. Stir in fresh mint and parsley, and toss until well combined.
- Make the dressing. Combine the extra virgin olive oil, lemon juice, and honey in a small lidded jar. Shake until emulsified.
- Assemble the bowls. Divide the cooked lentils, herbed rice, and roasted vegetables evenly between four shallow bowls or meal prep containers.
- Drizzle the bowls with lemon vinaigrette and garnish with toppings like hummus, tzatziki, pickled red onions, and Kalamata olives. Enjoy!
Recipe Notes and Tips
- Black lentils are tiny, and discarding broken pieces can be difficult. Using a small spoon helps, or simply do your best!
- For even more flavor, cook both the lentils and rice in broth instead of water.
- Rice hack: cook white rice in the Instant Pot for a hands-free cooking method. Use frozen or 90-second rice if you’re short on time. You’ll need 3 cups of cooked rice.
- Substitute quinoa, brown rice, or cauliflower rice for white rice.
Make It Your Way
The very best thing about making bowl-style recipes is that you can make them totally your own! Here are a few ways to customize this black lentil bowl recipe:
- Vegetables: any roasted vegetables work, simply adjust the cook times. Try roasted cauliflower, roasted broccoli, sweet potatoes, or any veggie you love!
- Grain: we love white rice, and especially love it seasoned with fresh herbs. If you avoid white rice or simply want to shake things up, try brown rice, quinoa, couscous, or cauliflower tabbouleh.
- Get Cheesy: sprinkle with crumbled feta, ricotta salata, or goat cheese.
- Change up the Toppings: add a cup of Mediterranean cucumber salad for variety, or a handful of crispy chickpeas or pita chips for crunch.
- Add More Protein: try falafel, chicken shawarma meatballs, kofta meatballs, grilled chicken, or grilled shrimp.
Make it For Meal Prep
These bowls are fantastic for meal prep! Because they’re plant-based, the ingredients keep well for up to 5 days in a sealed container in the fridge.
- Arrange the roasted vegetables, black lentils, and herbed rice in meal prep containers.
- Portion the toppings into a separate, smaller container.
- Reheat the lentils, rice, and vegetables in the microwave for 1 minute, stirring once halfway through. Drizzle with dressing, add your toppings, and enjoy!
Did you make these black lentil bowls? I’d love to know how they turned out! Leave a comment and a rating below.
While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.
CAVA Inspired Black Lentil Grain Bowls
Description
Build these Mediterranean grain bowls on a base of tender black lentils and herb-infused rice with your favorite roasted veggies. Add a variety of toppings for maximum color, flavor, and nutrition. These bowls may seem like a lot of work, but with proper prep, they're a breeze to pull together. Prep your ingredients first, then follow our order of operations for efficient cooking.
Ingredients
For the Roasted Vegetables
- 2 tablespoons olive oil, divided
- 1 pound carrots, about 3 large, peeled and chopped to 1”
- 1 pound asparagus, trimmed and chopped to 2"
- 1 teaspoon kosher salt, divided
- 1 teaspoon cumin, divided
- 1 teaspoon paprika, divided
- ½ teaspoon ground pepper, divided
- ½ teaspoon garlic powder, divided
For the Black Lentils
- 1 cup black lentils
- 1 tablespoon olive oil
- ½ medium sweet (Vidalia) onion, finely chopped
- 2 cloves garlic, minced
- 3 cups water or broth
- 1 whole bay leaf
- 1 sprig fresh thyme, see Note 2
- ½ teaspoon kosher salt
For the Herb Rice
- 1 cup long grain white rice, jasmine or basmati; see Note 3
- 1.5 cups water or broth
- ½ teaspoon salt
- 2 tablespoons finely minced fresh parsley
- 2 tablespoons finely minced fresh mint
For the Lemon Vinaigrette
- ¼ cup extra virgin olive oil
- 2 tablespoons lemon juice
- 2 teaspoons honey or maple syrup
Toppings
- ½ cup hummus
- ½ cup tzatziki, or greek yogurt
- ½ cup pickled red onions
- 8 ounces Kalamata olives
Instructions
Order of Operations
- To make these bowls as efficiently as possible, prepare the components in the following order: (1) start the roasted vegetables; (2) cook the lentils and rice in separate saucepans while the vegetables roast; (3) make the vinaigrette and gather your toppings; (4) compose the bowls.
For the Roasted Vegetables
- Heat the oven to 425°F. Line a baking sheet with parchment paper.
- Place the carrots into a mixing bowl and drizzle with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon cumin, ½ teaspoon paprika, ¼ teaspoon ground pepper, and ¼ teaspoon garlic powder. Toss until the carrots are evenly coated with the oil and seasonings.
- Arrange the carrots on the prepared baking sheet in a single, even layer. Transfer to the oven and roast for 15 minutes.
- Place the asparagus into the same bowl you used for the carrots. Add the remaining 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon cumin, ½ teaspoon paprika, ¼ teaspoon ground pepper, and ¼ teaspoon garlic powder. Toss until well combined.
- Remove the baking sheet from the oven after 15 minutes. Flip the carrots, then push to one side of the baking sheet. Add the asparagus to the other side and arrange into an even layer.
- Return the baking sheet to the oven and roast 5-7 minutes longer, until the asparagus is tender and the carrots are caramelized around the edges.
For the Black Lentils
- Place the lentils in a fine mesh strainer and rinse under cool running water until the water runs clear. Pick through the lentils and discard any broken pieces; see Note 4.
- Heat olive oil in a 2-quart saucepan over medium high heat until it shimmers. Add the onions and cook, stirring occasionally, until soft, 2-3 minutes. Add the garlic and cook, stirring constantly, for 1 minute.
- Add the rinsed lentils, water, bay leaf, and thyme sprig, then stir to combine. Increase the heat to high and bring the liquid to a simmer. Reduce the heat to low to maintain a steady simmer and cook, uncovered, for approximately 25 minutes, or until the lentils are bite-tender; see Note 5.
- Discard the bay leaf and thyme, then drain any excess liquid. Stir in the salt.
For the Herb Rice
- Place the rice in a fine mesh strainer and rinse under cool running water until the water runs clear. Shake the strainer to release as much clinging water as possible.
- Transfer the rinsed rice to a 2-quart saucepan; add the water and salt and stir to combine. Bring the water to a boil over high heat, then reduce the heat to low to maintain a simmer. Cover and cook until the liquid is absorbed, 15-20 minutes. Turn off the heat and keep covered for an additional 5 minutes. Remove the lid and fluff the rice with a fork.
- Add the chopped parsley and mint and stir until well combined.
For the Lemon Vinaigrette
- Combine the olive oil, lemon juice, and honey in a small lidded jar; shake until emulsified.
For the Bowls
- Place ¾ cup of herb rice and ⅔ cup of black lentils into shallow bowls or meal prep containers. Divide the roasted vegetables evenly between the bowls, then drizzle the base ingredients with 1.5 tablespoons lemon vinaigrette.
- Garnish the bowls with hummus, tzatziki, pickled red onions, and Kalamata olives, or your garnishes of choice; see post notes for suggestions. Enjoy!
Recipe Notes
- Note 1: Serving Size and Nutrition Calculation. One bowl contains ⅔ cup lentils, ¾ cup rice, and 6 ounces roasted vegetables topped with 1.5 tablespoons dressing, 2 tablespoons hummus, 2 tablespoons tzatziki, 2 tablespoons pickled red onions, and 2 ounces Kalamata olives.
- Note 2. Substitute ½ teaspoon dried thyme if fresh is not available.
- Note 3. Substitute 3 cups of cooked rice using your preferred method, such as the Instant Pot or frozen white rice. Quinoa or brown rice can also be substituted.
- Note 4. Black lentils are tiny, and discarding broken pieces can be difficult. Using a small spoon helps, or simply do your best!
- Note 5. Bite-tender can be subjective, so start tasting for texture around the 20 minute mark. We like our black lentils to be chewy, but creamy, and find that they’re perfect right around 25 minutes.
Nutrition Facts
serving size: 1 bowl, see Note 1
calories per serving: 735 kcal
total fat: 39g
saturated fat: 5g
monounsaturated fat: 18g
polyunsaturated fat: 3g
trans fat: 0g
cholesterol: 10mg
sodium: 962mg
protein: 22g
total carbohydrates: 77g
fiber: 15g
sugars: 10g
potassium: 975mg
vitamin a: 608%
vitamin c: 26%
calcium: 13%
iron: 20%
DID YOU MAKE THIS RECIPE?Tag @oursaltykitchen on Instagram and hashtag it #oursaltykitchen!
Janet N Hanley
My husband and I loved this recipe. We were gifted a bag of black lentils and didn’t know what to do with them. Coincidently I had gotten asparagus this week from Whole Foods. I was very pleased to find this recipe. On a whole plant food diet (no salt, oil or sugar, and no dairy), I omitted the salt, oil, and yogurt. I sautéed the onion and garlic in 1/4 cup of boiling water and I added 1 tsp of white miso. I served it with red quinoa and it came out great. I will make it again.
Laura
Just made this for the first time – truly excellent, healthy and simple to put together. A keeper!
Debbie
Loved it and have remade it 3 times. Using as a veggie dish for vegetarian wedding option.
Danielle
Oh, how fun!! I’m so glad you enjoyed it and are sharing with others!!
Traci
This is an amazing side dish with fish or lamb! This is the second time I’ve made it and it is wonderful!
Kathleen
Very delicious, hearty and filling. I added a bit of spinach also. I know it sounds strange but it was delicious served over mashed potatoes.
Thank you for sharing this recipe.
Merideth
Fabulous! The lemon is not to be left out.
Andrea
Cava is one of my favorite restaurants, so I was so happy to find this recipe! Delicious! Will be making again!