Lentil zucchini bowl with roasted garlic
Discover the savory delight of our Lentil Zucchini Bowl with Roasted Garlic! This wholesome dish combines protein-packed lentils, aromatic turmeric, and zesty cumin, simmered to perfection with tender zucchini and caramelized garlic. Perfect for a nutritious meal that tantalizes your taste buds with bold, earthy flavors in every bite.
- 09 Jun 2024
- Cook time 45 min
- Prep time 15 min
- 4 Servings
- 13 Ingredients
The Lentil Zucchini Bowl with Roasted Garlic is a nutritious and flavorful dish that combines the earthy taste of lentils with the freshness of zucchini and the depth of roasted garlic. This recipe is perfect for those who are looking for a healthy and delicious meal that is both easy to prepare and satisfying.
Ingredients:
Instructions:
- Rinse 1 cup of lentils under cold water.
- In a medium-sized pot, combine the lentils, ½ tsp turmeric powder, 1 tsp salt, and 4 cups of water.
- Bring to a boil over medium-high heat, then reduce to a simmer.
- Cook for 20-25 minutes, or until the lentils are tender.
- Drain any excess water and set the lentils aside.
- Preheat your oven to 400°F (200°C).
- Place 8 garlic cloves (with skins on) on a baking sheet.
- Drizzle with 1 tbsp olive oil and toss to coat.
- Roast in the preheated oven for 15-20 minutes, or until the garlic is soft and fragrant.
- Allow the garlic to cool slightly, then squeeze the roasted garlic out of their skins and set aside.
- In a large skillet, heat 1 tbsp olive oil over medium heat.
- Add 1 tsp ground cumin and 2/3 cup diced onion.
- Sauté for about 3-4 minutes, or until the onion is translucent and fragrant.
- Add the diced zucchini, 1 tsp chopped coriander leaves, 2/3 tsp ground cumin, ½ tsp paprika, and 1 tsp salt.
- Stir to combine and cook for about 5-7 minutes or until the zucchini is tender but still crisp.
- Add the cooked lentils and roasted garlic to the skillet with the sautéed vegetables.
- Stir well to combine and heat through for an additional 2-3 minutes.
- Taste and adjust seasoning if needed.
- Serve the lentil zucchini mixture in bowls.
- Garnish each bowl with chopped coriander leaves.
- Enjoy your Lentil Zucchini Bowl with Roasted Garlic warm.
Tips:
- Rinse the lentils thoroughly before cooking to remove any debris or impurities.
- Roast the garlic cloves until they are golden brown and fragrant for a richer and deeper flavor.
- Make sure to cut the zucchini into evenly sized pieces for uniform cooking.
- Adjust the spices according to your preference. You can add more cumin or paprika if you like a stronger flavor.
- Cook the lentils until they are tender but not mushy. They should hold their shape well.
- Fresh coriander leaves can be substituted with other fresh herbs like parsley or cilantro for a different flavor profile.
Enjoy your hearty and wholesome Lentil Zucchini Bowl with Roasted Garlic. This dish not only provides a great blend of flavors but also packs a nutritious punch. Perfect for a lunch or dinner, this recipe is sure to become a favorite in your household. Feel free to experiment with the spices and vegetables to suit your taste.
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 14g | 10% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 7g | 20% |
| Sugar 6g | 6% |
| Fat | |
| Fat 8g | 10% |
| Saturated 1.18g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 22ug | 3% |
| Choline 60mg | 11% |
| Vitamin B1 0.51mg | 43% |
| Vitamin B2 0.24mg | 19% |
| Vitamin B3 2.01mg | 13% |
| Vitamin B6 0.58mg | 34% |
| Vitamin B9 270ug | 66% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 30% |
| Vitamin E 0.56mg | 4% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.50mg | 0% |
| Iron, Fe 5mg | 48% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 770mg | 23% |
| Selenium, Se 1.03ug | 2% |
| Sodium, Na 1180mg | 79% |
| Zinc, Zn 2.21mg | 20% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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