Lenten Bowl with Lentils, Rice, Avocado, and Vegetables

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This Lenten Bowl is a nutritious and satisfying meal, perfect for those observing Lent or simply looking for a healthy, plant-based option. Combining protein-rich lentils, fiber-rich brown rice, sautéed carrots, fresh cucumber, and cherry tomatoes, this bowl is a hearty and refreshing choice. The addition of avocado adds creaminess, while a zesty lemon dressing brings all the flavors together.

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Lenten Bowl with Lentils, Rice, Avocado, and Vegetables

By Diane Kochilas

Prep Time 25

Cook Time 30

Servings

Beans & Pulses, Lent / Fasting, Main Courses, Recipes, Rice, Vegan, Vegetarian

Prep Time 25

Cook Time 30

Servings

Beans & Pulses, Lent / Fasting, Main Courses, Recipes, Rice, Vegan, Vegetarian

Ingredients

For the Lentils:

1 cup small brown lentils rinsed and drained
2 cups water or vegetable broth
Salt to taste

For the Brown Rice:

1 cup brown rice
2 cups water
Salt to taste
For the Sautéed Carrots:
2 medium carrots peeled and sliced
1 tablespoon olive oil
1 clove garlic minced
Salt and pepper to taste
A pinch of cumin or paprika for extra flavor

For the Salad:

1 large cucumber sliced
1 cup cherry tomatoes halved
Fresh parsley or cilantro chopped (for garnish)

For the Dressing:

2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Optional: A pinch of sumac or za’atar for Mediterranean flavor
Optional Toppings:
1/2 avocado sliced
2 – 3 pickled pepperoncini peppers

Instructions

Cook the Lentils:

In a medium saucepan, combine lentils and water or broth. Bring to a boil, then reduce heat to a simmer. Cook for about 20–25 minutes or until the lentils are tender.
Season with salt to taste.

Cook the Brown Rice:

In another saucepan, combine brown rice and water. Bring to a boil, then reduce heat to low and cover. Cook for about 20–25 minutes or until the rice is tender and fluffy. Season with salt to taste.

Sauté the Carrots:

Heat olive oil in a skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant. Add sliced carrots and cook for about 5–7 minutes or until they are tender and slightly caramelized. Season with salt, pepper, and any additional spices (like cumin or paprika).

Prepare the Salad:

Slice the cucumber and avocado and halve the cherry tomatoes. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper for the dressing. Add a pinch of sumac or za’atar if desired.

Assemble the Bowl:

Divide cooked brown rice into bowls. Add a scoop of cooked lentils next to the rice. Arrange sautéed carrots alongside the lentils. Add sliced cucumber and cherry tomatoes next to the carrots or rice. Add the pepperoncini peppers and avocado slices.
Drizzle with the Lemon Dressing and Garnish: Drizzle the lemon dressing over the bowl and garnish with chopped parsley or cilantro.

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Diane Kochilas is one of the world’s foremost experts on Greek and Mediterranean cuisine. She is the host, creator and co-producer of My Greek Table, the award-winning 13-episode per season cooking-travel show about Greece that airs nationally on Public Television. The series is in its third season.

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Lenten Bowl with Lentils, Rice, Avocado, and Vegetables