Mediterranean Lentil & Sardine Bowl

Looking for a quick, wholesome meal that doesn’t compromise on flavor? This Mediterranean Lentil & Sardine Bowl is the perfect solution. It’s budget-friendly, packed with nutrients, and comes together in just 15 minutes.

With hearty red lentils, omega-3-rich sardines, and vibrant vegetables, this recipe delivers a satisfying balance of protein, fiber, and freshness. Whether you’re meal-prepping or whipping up a fast weeknight dinner, this bowl will keep you energized and satisfied.

Let’s dive into how you can make this colorful, nourishing dish at home.

Ingredients

• 75g red lentils
• 1 can (approx. 90g) sardines in water, drained
• 50g fresh spinach
• 70g cherry tomatoes, halved
• 1 clove garlic, minced
• 1 teaspoon (5ml) olive oil
• 1 tablespoon (15ml) lemon juice
• 1/2 teaspoon ground cumin
• Salt and black pepper to taste

Instructions

1. In a small pot, combine the rinsed lentils and 200ml of water. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes until tender and the water is absorbed.
2. While the lentils cook, heat the olive oil in a pan over medium heat. Sauté the minced garlic for 30 seconds until fragrant.
3. Add the halved cherry tomatoes and spinach to the pan. Cook for 2-3 minutes until the tomatoes soften and the spinach wilts. Season with a pinch of salt and pepper.
4. Once cooked, drain any excess water from the lentils. Stir in the ground cumin and lemon juice.
5. Assemble your bowl by placing the seasoned lentils at the bottom. Top with the sautéed vegetables and finish with the drained sardines.

Tips & Substitutions

• Swap proteins: Not a fan of sardines? Try canned tuna or grilled chicken for a similar protein boost.
• Add grains: Serve the bowl over quinoa or brown rice for extra heartiness and texture.
• Boost flavor: Sprinkle with feta cheese or fresh herbs like parsley for a Mediterranean flair.

Nutrition

Approximate per serving:

• Calories: 435
• Fat: 8g
• Carbohydrates: 50g
• Fiber: 10g
• Protein: 41g

Related Recipe

See the original recipe: "Mediterranean Lentil & Sardine Bowl"

This Mediterranean Lentil & Sardine Bowl is proof that healthy eating can be simple, delicious, and affordable. Give it a try, and don’t forget to share your creation with friends and family—it might just become your new go-to weeknight meal!