Spicy Lentil and Quinoa Bowl

Name: Spicy Lentil and Quinoa Bowl
Cook time: 18 min
Yield: 4 servings
Ingredients: 180 g red lentils rinsed; 600 ml water divided, with 30 ml reserved for dressing; 15 ml olive oil divided; 120 g yellow onion small dice; 3 clove garlic cloves minced; 20 g tomato paste; 4 g ground cumin; 3 g ground coriander; 2 g smoked paprika; 0.5 g cayenne pepper; 4 g salt divided; 1 g black pepper divided; 180 g quinoa rinsed; 420 ml water divided, with 30 ml reserved for dressing; 60 g tahini; 45 ml lemon juice freshly squeezed; 15 ml olive oil divided; 30 ml water divided, with 30 ml reserved for dressing; 10 g honey; 3 g salt divided; 1 g black pepper divided; 200 g cherry tomatoes halved; 200 g cucumber diced; 15 g flat-leaf parsley chopped; 8 g mint leaves chopped; 2 g ground sumac

A fast grain-and-legume bowl built from red lentils and quinoa cooked with onion, garlic, cumin, coriander, and tomato paste, then finished with cucumber, cherry tomatoes, parsley, and a tahini-lemon dressing. Red lentils cook quickly enough for the thirty_minute series, and the quinoa is steamed in the same pan with enough liquid to finish fluffy before the vegetables and dressing are added.

By Julienne

Cook time: 18 minutes

Servings: 4

Ingredients

180 g red lentils rinsed
600 ml water divided, with 30 ml reserved for dressing
15 ml olive oil divided
120 g yellow onion small dice
3 clove garlic cloves minced
20 g tomato paste
4 g ground cumin
3 g ground coriander
2 g smoked paprika
0.5 g cayenne pepper
4 g salt divided
1 g black pepper divided
180 g quinoa rinsed
420 ml water divided, with 30 ml reserved for dressing
60 g tahini
45 ml lemon juice freshly squeezed
15 ml olive oil divided
30 ml water divided, with 30 ml reserved for dressing
10 g honey
3 g salt divided
1 g black pepper divided
200 g cherry tomatoes halved
200 g cucumber diced
15 g flat-leaf parsley chopped
8 g mint leaves chopped
2 g ground sumac

Instructions

Rinse the lentils and quinoa separately. Measure 30 ml of the water and set it aside for the dressing. In a medium saucepan, combine the lentils with 600 ml of the remaining water. Bring to a boil over high heat, then reduce to a gentle simmer and cook for 8 to 10 minutes until the lentils are tender and the water is mostly absorbed. Stir once or twice so they cook evenly. Lentils are fully tender and no longer chalky at the center.
While the lentils cook, heat 15 ml of the olive oil in a small skillet or the same saucepan after transferring the lentils to a bowl. Add the onion and cook for 3 minutes, stirring, until translucent. Add the garlic, tomato paste, cumin, coriander, paprika, cayenne, 4 g of the salt, and 1 g of the black pepper. Cook for 1 minute until fragrant and the tomato paste darkens slightly. Onion is softened and the spices smell toasted, not raw.
Stir the quinoa into the onion-spice mixture, then add the remaining 420 ml of water. Cover and simmer gently for 15 minutes, or until the quinoa is fluffy, the grains are translucent with visible white tails, and most of the liquid is absorbed. Quinoa is tender and separate, with no hard center.
Turn off the heat. Fluff the quinoa, fold in the lentils, and let the bowl base stand uncovered for 2 minutes if it looks wet. The grain-legume base is cohesive but not soupy.
In a small bowl, whisk together the tahini, lemon juice, 15 ml of the olive oil, the reserved 30 ml water, honey if using, 3 g of the salt, and the remaining 1 g of the black pepper until smooth and pourable. Dressing is creamy and drizzles from a spoon.
Fold the cherry tomatoes, cucumber, parsley, and mint if using into the lentil-quinoa mixture. Taste and adjust with the sumac if using. Spoon into bowls and finish with the tahini dressing over the top. Vegetables stay crisp and the bowl is evenly dressed.