Lentil Bowl with Roasted Vegetables

Name: Lentil Bowl with Roasted Vegetables
Total time: 35 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Red lentils — 80 g; Sweet potatoes — 155 g; Bell peppers — 105 g; Fresh spinach — 45 g; Feta or brined cheese — 45 g; Tahini — 15 g; Lemon — 30 g; Olive oil — 12 ml; Garlic — 3 g; Paprika — 2 g; Salt — 2 g; Ground black pepper — 1 g

A warm bowl with red lentils, roasted sweet potato, bell pepper, and spinach. A lemon-tahini dressing brings the vegetables and hearty base together into a complete dish.

Time: 35 min
Serving: 760 kcal
Ingredients: ≈ $2.96
Protein: 34 g

Healthy High protein Meat-free Hearty

Ingredients

1 Red lentilspack 450 g ≈ $2.40 80 g
2 Sweet potatoes≈ $2.00 per kgNot in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 155 g
3 Bell peppers≈ $6.00 per kg 105 g
4 Fresh spinachpack 150 g ≈ $2.50 45 g
5 Feta or brined cheesepack 200 g ≈ $3.00 45 g
6 TahiniNot in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 15 g
7 Lemon≈ $4.70 per kg 30 g
8 Olive oil 12 ml
9 Garlic≈ $10.00 per kg 3 g
10 Paprika 2 g
11 Salt 2 g
12 Ground black pepper 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Rinse the lentils, cover with 220 ml water, and cook for 12–15 minutes until tender, then season with salt and drain off any excess water.
Dice the sweet² potato, slice the bell³ pepper into strips, and toss with 8 ml olive oil, paprika, salt, and pepper.
Roast the vegetables at 200 °C for 20–25 minutes, until the sweet² potato is tender and lightly browned.
Mix the tahini, juice of half a lemon⁷, grated garlic⁹, 4 ml olive oil, and 2–3 tbsp water into a smooth sauce.
Spoon the lentils into a bowl as the base, then add the roasted sweet² potato, bell³ pepper, fresh⁴ spinach, and crumbled feta⁵ in sections.
Drizzle the bowl with the tahini sauce and serve while the vegetables are still warm.

Tips

Why it works: Don't salt the lentils until the end of cooking, so they don't turn tough. Salt them only after the water is absorbed.
Substitutions: Replace the tahini with 15 g low-fat cottage cheese thinned with water to a sauce consistency. Use carrot sticks instead of bell pepper.
Common mistakes: If the sweet potato is still hard inside, add 5 to 10 minutes to the roasting time. Check by color: the flesh should be light.
Storing and reheating: Keep in the fridge for 3 days. Reheat in the microwave for 2 to 3 minutes, adding 1 tbsp water for the sauce.
Serve with: Serve with whole grain bread or buckwheat to make lunch more filling.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	760 kcal	38%
Protein	34 g	45%
Fat	32 g	45%
Carbs	87 g	33%
Per 100 g	154 kcal

Cost

≈ $2.96per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is fresh spinach.