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: 2 servings
Ingredients: 1 cup lentils, rinsed; 2 cups vegetable broth; 1 cup cooked quinoa or brown rice; 2 cups fresh spinach, washed; 1 medium carrot, diced; 1 red bell pepper, diced; 1/4 red onion, finely chopped; 2 tablespoons olive oil; Salt and pepper to taste; 1 tablespoon lemon juice

Highlighted under: Quick & Easy

I love creating vibrant, nourishing bowls that are not only delicious but also packed with nutrients. This Healthy Lunch Spinach Lentil Grain Bowl is one of my favorites! It combines tender lentils, fresh spinach, and wholesome grains into a colorful meal that keeps me energized throughout the day. The best part is how customizable it is; you can swap in your favorite vegetables or grains to make it your own. Join me in making a quick and healthy lunch that’s full of flavor and good for the body.

Created by

Holly James

Last updated on 2026-01-14T00:34:10.509Z

When I first started making grain bowls, I was surprised at how easy it was to prepare a delicious and satisfying meal in under 30 minutes. This Healthy Lunch Spinach Lentil Grain Bowl came together so quickly that I found myself making it multiple times a week! The combination of protein-packed lentils and nutrient-rich spinach creates a tasty base, and I love how versatile the recipe can be.

This bowl allows me to incorporate all sorts of seasonal vegetables, but the key is to ensure everything is cooked just right. I typically steam the spinach lightly to maintain its vibrant color and nutrients, which makes the dish not only look appealing but also taste fantastic. Try it with a drizzle of vinaigrette for a complete meal that fuels my day!

        Why You Will Love This Recipe
        Nutritious ingredients that fuel your body and mind
Packed with protein and fiber for lasting energy
Quick preparation makes it perfect for busy days

      

Perfecting the Lentils

Choosing the right type of lentils is crucial for this dish. While green or brown lentils hold their shape well after cooking, red lentils will become mushy, which may not be desirable in this grain bowl. Watch your lentils closely; they should be tender but not falling apart after boiling for about 20 minutes. If overcooked, they may disintegrate into a puree, losing their structure in the final dish.

If you're short on time, you can use canned lentils to simplify the process. Just make sure to rinse and drain them thoroughly before adding them to the skillet with the vegetables. This will save you cooking time and allow for a quicker assembly of your lunch bowl.

Sautéing Vegetables for Flavor

The sautéing process is key to enhancing the flavors in this bowl. Start by heating your olive oil until it shimmers but doesn't smoke—this usually takes about 1-2 minutes on medium heat. Once hot, add the onions and allow them to become translucent, which usually takes 3-4 minutes. This caramelization contributes a sweet taste that balances the dish's earthiness from the lentils.

If you want to incorporate more vegetables, consider adding zucchini or cherry tomatoes during the sautéing step. Both vegetables can be added mid-cooking and will contribute their unique textures and flavors to the bowl. Zucchini should be sliced thinly, while cherry tomatoes can just be halved to ensure everything cooks evenly.

Customizing Your Bowl

One of my favorite aspects of this grain bowl is its versatility. Feel free to play around with the grains—farro or barley would also make excellent choices in place of quinoa or brown rice. Each grain offers a different texture; for example, barley adds a chewy quality, while quinoa provides a fluffy texture that nicely contrasts the tender lentils.

Don't hesitate to add herbs and spices to elevate the flavor; fresh basil or a sprinkle of cumin would add a lovely twist. Serving with a dollop of hummus or a sprinkle of feta cheese can also bring in creaminess that complements the vibrant veggies and grains, transforming this lunch bowl into a hearty meal.

Ingredients

Gather these ingredients to make a delicious bowl:

Ingredients

1 cup lentils, rinsed
2 cups vegetable broth
1 cup cooked quinoa or brown rice
2 cups fresh spinach, washed
1 medium carrot, diced
1 red bell pepper, diced
1/4 red onion, finely chopped
2 tablespoons olive oil
Salt and pepper to taste
1 tablespoon lemon juice

Feel free to add any other vegetables you have on hand!

Instructions

Follow these steps to prepare your bowl:

Cook the Lentils

In a medium saucepan, combine the rinsed lentils with vegetable broth. Bring to a boil over high heat, then reduce the heat to low and simmer for about 20 minutes, or until the lentils are tender. Drain any excess liquid.

Prepare the Grains

While the lentils are cooking, prepare the quinoa or brown rice according to package instructions. This typically takes about 15 minutes.

Sauté the Vegetables

In a large skillet, heat olive oil over medium heat. Add the red onion, carrot, and bell pepper, and sauté for 5–7 minutes until softened. Toss in the spinach and cook until wilted.

Combine and Season

In a large bowl, combine the cooked lentils, grains, and sautéed vegetables. Drizzle with lemon juice, season with salt and pepper, and toss to combine.

Enjoy your nutritious and colorful grain bowl!

Pro Tips

For a boost of flavor, consider adding your favorite herbs or a sprinkle of feta cheese on top before serving.

Storage and Reheating Tips

If you have leftovers, this grain bowl stores well in an airtight container in the refrigerator for up to 3 days. To keep the ingredients fresh, especially the spinach, consider storing it separately and mixing it in just before serving. For reheating, a quick 1-2 minutes in the microwave is often sufficient. Ensure to heat it in short intervals, checking for warmth to avoid overcooking the veggies.

If you prefer to meal prep, you can cook the lentils and grains in advance, storing them separately until you're ready to eat. This also allows for personalizing each bowl with different add-ins or dressings based on your mood or preference.

Serving Suggestions

Presentation can make a simple meal feel gourmet! Layer your ingredients in a bowl, starting with the grains as a base, followed by lentils, then colorful vegetables on top. Drizzling some extra olive oil or an herbed dressing can enhance both flavor and visual appeal, making your meal more exciting.

For a bit of crunch, consider topping with roasted nuts or seeds like sunflower seeds or almonds. Their texture will offer a delightful contrast to the tender lentils and sautéed vegetables, making for a more interesting eating experience.

Variations and Dietary Swaps

If you're looking for variations, try using different legumes like chickpeas or black beans instead of lentils. Both will alter the flavor profile and add their own unique textures while still being protein-packed. Additionally, you can swap in leafy greens like kale or arugula for a different nutrient boost.

For those with specific dietary needs, this recipe can easily be made gluten-free by choosing gluten-free grains or keeping it lentil-focused. Additionally, using plant-based oils or dressings can accommodate vegan diets, ensuring this bowl remains inclusive and enjoyable for everyone.

Questions About Recipes

→ Can I prepare this bowl ahead of time?

Absolutely! This bowl stores well in the fridge for 3–4 days. Just keep the dressing separate until you're ready to eat.

→ What can I substitute for lentils?

You can use chickpeas or black beans instead; they provide similar texture and protein.

→ Is this recipe vegan?

Yes, all the ingredients in this bowl are plant-based, making it a fantastic vegan option.

→ Can I add more vegetables?

Definitely! Feel free to use any seasonal vegetables you like. Broccoli, zucchini, and peas all work great.