Curried Lentils with Wild Rice & Roasted Vegetables Bowl

A Nourishing Plant-Based Power Bowl

This hearty bowl is packed with plant-based protein, fiber, vitamins, and antioxidants. Curried lentils pair perfectly with nutty wild rice and colorful roasted vegetables, creating a satisfying meal that's as nutritious as it is delicious.

Prep Time: 20 minutesCook Time: 35 minutesTotal Time: 55 minutesServings: 4

Ingredients

Curried Lentils

• 1 cup dried brown or green lentils, rinsed

• 3 cups low-sodium vegetable broth

• 1 tablespoon olive oil

• ½ medium onion, diced

• 3 cloves garlic, minced

• 1 teaspoon fresh ginger, grated

• 1 teaspoon curry powder

• ½ teaspoon turmeric

• ½ teaspoon smoked paprika

• ¼ teaspoon cumin

• ½ teaspoon black pepper

• ½ teaspoon sea salt (or to taste)

• 1 cup diced tomatoes

  
  
  
  

Wild Rice

• 1 cup wild rice blend

• 2 cups vegetable broth or water

• 1 teaspoon olive oil

• Pinch of sea salt

  
  

Roasted Sweet Potatoes

• 2 medium sweet potatoes, peeled and cubed

• 1 tablespoon olive oil

• ½ teaspoon smoked paprika

• ½ teaspoon garlic powder

• ¼ teaspoon black pepper

• Pinch of sea salt

Vegetables

• 2 cups broccoli florets

• 2 large carrots, peeled and sliced

• 1 medium zucchini, sliced

• 1 red bell pepper, sliced

• 1 tablespoon olive oil

• ½ teaspoon garlic powder

• ¼ teaspoon black pepper

• Pinch of sea salt

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Instructions

1. Cook the Wild Rice

1. Combine the wild rice, vegetable broth, olive oil, and salt in a saucepan.

2. Bring to a boil.

3. Reduce heat, cover, and simmer for 40–45 minutes or according to package directions.

4. Fluff with a fork before serving.

   
   

2. Prepare the Curried Lentils

1. Heat olive oil in a medium saucepan over medium heat.

2. Sauté onion for 3–4 minutes.

3. Add garlic and ginger; cook for another minute.

4. Stir in curry powder, turmeric, paprika, cumin, salt, and pepper.

5. Add lentils, diced tomatoes, and vegetable broth.

6. Bring to a boil, then reduce to a simmer.

7. Cover and cook for 25–30 minutes until lentils are tender.

   
   

3. Roast the Sweet Potatoes

1. Preheat oven to 400°F (204°C).

2. Toss sweet potatoes with olive oil and seasonings.

3. Spread on a baking sheet.

4. Roast for 25–30 minutes, turning halfway through.

4. Cook the Vegetables

Option 1 (Recommended): Roast

• Toss broccoli, carrots, zucchini, and bell peppers with olive oil and seasonings.

• Roast beside the sweet potatoes for 18–20 minutes.

Option 2: Steam

• Steam vegetables until tender-crisp (5–7 minutes).

  
  

Assemble Your Bowl

Divide among four bowls:

🍚 Wild Rice

🍛 Curried Lentils

🍠 Roasted Sweet Potatoes

🥦 Broccoli

🥕 Carrots

🥒 Zucchini

🫑 Bell Peppers

squeeze of fresh lemon juice if desired.

Nutrition Highlights

• 🌱 Excellent source of plant-based protein

• 💚 High in dietary fiber

• 🫀 Heart-healthy and naturally cholesterol-free

• 🩸 Rich in iron, folate, potassium, and magnesium

• 🥕 Loaded with vitamins A and C

• 🌿 Packed with antioxidants that support overall wellness

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This colorful bowl makes a delicious lunch or dinner and is perfect for meal prep throughout the week. Store leftovers in airtight containers in the refrigerator for up to 4 days.

Healthy Eats,

Antoinette Ouattara, MPH, MS

Clinical Nutritionist | Herbalist | Public Health Professional