Nourishing 4 You

Recipe of the Month

I make a lot of recipes, more than I could ever fit in one Instagram bio link. So instead of a link that changes every month, this page does the changing instead. Whatever’s here is always this month’s pick from the Nourishing Naturally series.

This Month: Rainbow Lentil Bowl

Lentils, cucumber, red radish, red cabbage, and fresh pineapple in a simple tahini dressing, ready in under 30 minutes. Read the full story behind this one in Nourishing Naturally: Rainbow Lentil Bowl, or jump straight to the recipe card below.

SarahThyme

Rainbow Lentil Bowl

A bright, protein-packed lentil bowl with cucumber, radish, red cabbage, and pineapple in a tahini dressing — ready in under 30 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Servings: 4 cups
Course: Main Course, Salad
Calories: 169
Ingredients Method Nutrition Notes

Ingredients
  

  • 1/2 cup dry lentils
  • 4 oz cucumber raw, with peel
  • 4 oz red radish sliced
  • 4 oz red cabbage
  • 4 oz fresh pineapple
Tahini dressing
  • 2 tbsp tahini paste
  • 2 tbsp fresh lemon juice
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp sea salt

Method
 

  1. Rinse lentils with cold water.
  2. Bring 4 cups of water to a boil in a medium saucepan.
  3. Chop fresh vegetables into bite-sized pieces.
  4. Add washed lentils to the boiling water and cook for 5 minutes, checking frequently — lentils cook very quickly.
  5. While the lentils cook, whisk together the tahini, lemon juice, garlic powder, paprika, and sea salt to make the dressing.
  6. When lentils are tender, strain and rinse with cold water.
  7. Add vegetables, lentils, and dressing to a bowl and stir together.

Nutrition

Calories: 169kcalCarbohydrates: 25.4gProtein: 8.5gFat: 4.9gSaturated Fat: 0.7gPolyunsaturated Fat: 2.11gMonounsaturated Fat: 1.67gTrans Fat: 0.04gCholesterol: 0mgSodium: 314.8mgPotassium: 385.11mgFiber: 5gSugar: 6.4gVitamin A: 32.85IUVitamin B1: 0.33mgVitamin B2: 0.13mgVitamin B3: 1.32mgVitamin B5: 0.77mgVitamin B6: 0.29mgVitamin B12: 0µgVitamin C: 40.73mgVitamin D: 0µgVitamin E: 0.35mgVitamin K: 17.94µgCalcium: 43.5mgCopper: 0.35mgFolate: 136.99µgIron: 2.36mgManganese: 0.82mgMagnesium: 48.94mgPhosphorus: 142.28mgSelenium: 3.84µgZinc: 1.42mgCholine: 34.3mgNet Carbohydrates: 18.4g

Notes

Note on the dressing: no tahini on hand? Substitute your favorite vinaigrette instead.
Recipe ideas: Choose different colorful vegetables. Add a few drops of chili oil. A tablespoon of Greek yogurt for beneficial probiotics. Sesame seeds on top. Add a scoop of leftover whole grain for a complete protein meal. Add grilled chicken or fish.
Diet notes: Vegan, vegetarian, gluten free, dairy free.

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