Italian Lentil Bowl

A healthy, vegan, bowl in just 8 Minutes? Yes. A quick mix of sauteed vegetables, Italian spices, and hearty lentils come together for this easy, delicious dinner for 1.  Watch and learn how to make this oil-free, plant-based meal a part of your go-to fast weeknight meal.

EASY          Servings: Ready In: 8 minutes

 Quick Italian Lentil Bowl - Healthy, Plant-Based, Gluten-Free, Oil-Free Vegan Dinner for One Recipe

Quick Italian Lentil Bowl - Healthy, Plant-Based, Gluten-Free, Oil-Free Vegan Dinner for One Recipe

 Chef's Tip:  Frozen whole leaf spinach adds a nice pop of green to this recipe.  You can use any frozen green vegetable you have on hand, though.  Frozen broccoli, kale, and even Brussels Sprouts all work

Chef's Tip:  Frozen whole leaf spinach adds a nice pop of green to this recipe.  You can use any frozen green vegetable you have on hand, though.  Frozen broccoli, kale, and even Brussels Sprouts all work

 This whole Italian Lentil meal comes together in just minutes.  You can cook everything oil-free in one pan, making for quick, easy clean up.

This whole Italian Lentil meal comes together in just minutes.  You can cook everything oil-free in one pan, making for quick, easy clean up.

Ingredients

1 onion, peeled and diced
3 cremini mushrooms, sliced
½ teaspoon each: dried basil, oregano, thyme, and red chili flake*
1 tomato, diced
1 clove garlic, minced
1 cup frozen leaf spinach
1 (15-ounce) can lentils, drained and rinsed
2 tablespoons nutritional yeast


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Procedure

To make the Italian Lentil Bowl:  Preheat a medium saute pan over high heat.  While the pan pre-heats, dice the onion and slice the mushrooms.  Once the pan is hot, add the mushrooms and onion to the pan. Spread into a single layer.  Now leave them alone!  Let them brown 1-2 minutes before stirring.  Stir, spread into a single layer again, and let them keep browning.  The browning will take about 3-4 minutes total.

While the onions and mushrooms brown, dice the tomato and mince the garlic.  Once the mushrooms are brown, add the dried Italian spices.  Cook just 20-30 seconds, until the spices become aromatic.

Add the diced tomato and minced garlic, along with 1 cup of water.  Use your spatula to scrape up any bits from the bottom of the pan.  Let the mixture come to a boil and simmer.  While this cooks, drain and rinse the lentils.

After the mixture has simmered a couple of minutes, add the spinach, drained lentils, and nutritional yeast.  Stir well to combine.  Season with salt and pepper to taste.  Remove from heat and serve

Chef Katie’s Tips: You can use this lentil mushroom mixture as a filling for Italian stuffed peppers or layer between thinly sliced zucchini for a super-veggie lasagna.  You can swap out any type of frozen green for the spinach.  Frozen broccoli, kale, or even frozen brussels sprouts are all tasty.

* You can swap out the dried spices for 2 tsp. of a basic Italian spice mix.


Watch the Cooking Video:

Nutrition Facts

Serving size: 1/2 of a recipe (13.8 ounces).

Calories 264.71
Calories From Fat (5%) 12.69
% Daily Value
Total Fat 1.56g 2%
Saturated Fat 0.16g <1%
Cholesterol 0mg 0%
Sodium 71.23mg 3%
Potassium 1193.26mg 34%
Total Carbohydrates 46.23g 15%
Fiber 18.18g 73%
Sugar 8.4g
Protein 22.38g 45%
Calcium 19.93mg 2%
Iron 157.16mg 873%
Vitamin A 9671.81IU 193%
Vitamin C 1582.4mg 2637%