Description
This Mediterranean Lentil and Grilled Eggplant Bowl is a hearty, nutritious meal brimming with rich flavors from the Mediterranean. Tender lentils, smoky grilled eggplant, fresh veggies, and a zesty tahini dressing come together in this vibrant bowl. It’s the perfect dish for a healthy lunch or dinner, packed with plant-based protein and fiber!
Ingredients
Scale
For the Bowl:
- 1 cup dry green or brown lentils (rinsed)
- 2 medium eggplants, sliced into 1-inch rounds
- 2 tbsp olive oil
- Salt and pepper, to taste
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese (optional, for a non-vegan option)
- Fresh parsley or mint, chopped (for garnish)
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 tbsp water (to thin, as needed)
- Salt and pepper, to taste
Instructions
- Cook the Lentils:
In a medium saucepan, add the rinsed lentils and enough water to cover them by a couple of inches. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and set aside. - Grill the Eggplant:
Preheat your grill or grill pan to medium-high heat. Brush the eggplant slices with olive oil and season with salt and pepper. Grill the eggplant for about 3-4 minutes per side until tender and grill marks appear. Once grilled, remove from the grill and set aside. - Prepare the Tahini Dressing:
In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and pepper. Add water, a tablespoon at a time, until the dressing reaches your desired consistency (smooth and pourable). - Assemble the Bowls:
In each bowl, layer the cooked lentils, grilled eggplant, cherry tomatoes, cucumber, red onion, and olives. Optionally, top with crumbled feta cheese (for a non-vegan option) and a drizzle of tahini dressing. - Garnish and Serve:
Garnish the bowls with chopped parsley or mint and serve with extra tahini dressing on the side if desired.
Notes
- For extra flavor, you can add a sprinkle of sumac or za’atar seasoning to the eggplant before grilling.
- You can make this bowl ahead of time by prepping the lentils, grilled eggplant, and dressing and storing them separately in the fridge. Assemble when ready to serve.
- If you prefer to skip the feta, you can substitute it with roasted chickpeas or a handful of toasted pine nuts for added crunch.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 7g
- Sodium: 380mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0g