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.
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!
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.