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: 2 Ready In: 8 minutes
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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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:
Serving size: 1/2 of a recipe (13.8 ounces).
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%
Protein 22.38g 45%
Calcium 19.93mg 2%
Iron 157.16mg 873%
Vitamin A 9671.81IU 193%
Vitamin C 1582.4mg 2637%