Can I use canned lentils instead of cooking dried lentils from scratch?

Yes, you can substitute canned lentils to save time. Use about 1 can (400g) of drained and rinsed lentils for this recipe. Since canned lentils are already cooked, skip the boiling step and add them directly when assembling the bowl. This may slightly reduce the texture variation but will not affect the flavor significantly.

How long does this nourish bowl keep, and can I meal prep it in advance?

The components of the bowl store well separately for up to 4 days in the refrigerator. Keep the dressing in a sealed jar and add it just before serving to maintain freshness. For meal prep, portion the quinoa, lentils, and roasted vegetables in containers, then add fresh spinach and dressing right before eating to prevent wilting.

What are the main nutritional benefits of this dish, especially for pregnancy?

This bowl is rich in folate from lentils and spinach, which supports healthy fetal development. Quinoa and lentils provide complete plant-based protein and iron, while sweet potato contributes beta-carotene and fiber. The lemon-tahini dressing adds calcium and healthy fats, making this meal balanced and nutrient-dense for pregnancy support.

Folate-Rich Lentil & Sweet Potato Nourish Bowl

Name: Folate-Rich Lentil & Sweet Potato Nourish Bowl
Prep time: 35
Cook time: 35 min
Total time: 35 min
Yield: 2 servings
Cuisine: en
Ingredients: 120g quinoa, rinsed; 120g brown or green lentils, rinsed; 1 medium sweet potato (approx. 250g), cubed; 1 red bell pepper, thinly sliced; 100g fresh spinach; 1/2 red onion, finely sliced; 15ml olive oil; 30ml tahini; Juice of 1/2 lemon (approx. 15ml); 1 clove garlic, minced; 1/2 tsp cumin; 1/2 tsp paprika; Salt and black pepper to taste

Istruzioni

1.Preheat your oven to 200°C. On a baking sheet, toss the cubed sweet potato with the olive oil, paprika, salt, and pepper. Roast for 20-25 minutes, or until tender and lightly caramelized.
2.While the sweet potato roasts, cook the quinoa and lentils in separate pots. Cook the quinoa in 240ml of water and the lentils in 360ml of water. Bring both to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender and all water is absorbed.
3.Prepare the dressing. In a small bowl, whisk together the tahini, lemon juice, minced garlic, and cumin. Slowly add 30-45ml of water while whisking until you reach a smooth, pourable consistency. Season with a pinch of salt.
4.In a large serving bowl, combine the cooked quinoa, lentils, roasted sweet potato, fresh spinach, sliced red bell pepper, and red onion. The residual heat from the cooked ingredients will gently wilt the spinach.
5.Divide the mixture between two bowls. Drizzle generously with the lemon-tahini dressing and serve warm.

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