High Protein Nourish Bowl with Spiced Lentils & Golden Quinoa
Packed with 40g of protein and half your daily fibre needs, this plant-based bowl is bursting with flavour, texture, and diversity. It's a satisfying option for anyone sceptical about the fullness factor of vegan meals, or those who avoid processed soy or fake meats. Ready in under 40 minutes, it’s a vibrant, hearty dish the whole family will enjoy.
Takes 40 minutes
Serves 3
Ingredients
Spiced Lentils
- 400 g tin cooked green or brown lentils 250g drained (1½ cups cooked)
- 3 garlic cloves
- 1½ tsp cumin seeds
- 1½ tsp smoked paprika
- 1 tbsp 15ml olive oil (optional)
- Salt & black pepper to taste
Golden Quinoa
- 400 g cooked quinoa ≈135g dry / ⅔ cup dry
- 1 tsp turmeric
- 600 ml water 2½ cups
- Pinch of salt
Roasted Vegetables
- 1 cauliflower approx. 300g (2½ cups chopped)
- 1 head broccoli approx. 300g (2½ cups chopped)
- 2 tbsp 30ml olive oil
- 1½ tsp smoked paprika
- Salt & pepper to taste
Walnut-Hemp Crumble
- 45 g walnuts ⅓ cup
- 45 g hemp seeds ¼ cup
- Pinch of sea salt
- Optional: 1½ tsp garlic powder or smoked paprika
Lemon Tahini Yoghurt Sauce
- 4 tbsp 90g tahini (¼ cup)
- 200 g plain soy yoghurt ¾ cup
- Juice of ½ lemon
- ½ tsp garlic powder
- 6 tbsp 90ml water (¼ cup + 2 tbsp)
- Salt to taste
To serve
- 1 avocado
- Fresh coriander or parsley
Instructions
Roast the vegetables:
- Preheat oven to 200°C (fan 180°C) / 390°F. Chop the cauliflower and broccoli into small, bite-sized florets. Toss with 2 tbsp olive oil, 1½ tsp smoked paprika, and a pinch of salt and pepper. Spread on a baking tray and roast for 25 minutes until golden and tender.
Cook the lentils:
- Drain and rinse the lentils. Finely chop the garlic. Heat olive oil in a pan over medium heat (if using), then sauté the garlic for 1 minute until fragrant. Add the lentils, cumin seeds, smoked paprika, salt, and pepper. Stir for 3–5 minutes until heated through and well seasoned.
Prepare the walnut-hemp crumble:
- Roughly chop the walnuts. Toast the walnuts and hemp seeds in a dry frying pan over high heat with a pinch of sea salt. Stir occasionally for 4–5 minutes until golden and fragrant. Optional: Add garlic powder or smoked paprika for extra flavour.
Make the tahini yoghurt sauce:
- In a bowl, whisk together tahini, soy yoghurt, lemon juice, garlic powder, and water until smooth and creamy. Season with salt to taste.
Assemble the bowls:
- Divide the cooked quinoa between three bowls. Top each with the spiced lentils and roasted veg. Sprinkle over the walnut-hemp crumble. Slice the avocado and divide between bowls. Drizzle with the tahini yoghurt sauce and finish with fresh parsley or coriander.
This looks absolutely fabulous! I will definitely try it.
Thank you so much! 😊 Hope you love it as much as we do 💚
Cannot wait to try this out tonight!!!
That’s awesome! let me know how it turned out ☺️
There’s red cabbage in the picture, I think, but it isn’t mentioned in the recipe and it looks cooked, not raw. Is it pickled?
Hi Karen, that was added sauerkraut💚
Do you know the calories for this as I need to lose weight, I’m already plant based but wanting to up my protein
Hey there! We don’t include macros or calorie counts because our approach is all about celebrating whole, nourishing foods. Our goal is to make healthy eating feel fun, sustainable, and full of variety! 😊
I remember coming to you Cafe, when we visited Ireland, if I remember correctly there’s also raw food cafe with monks near by. I must come over again, love Ireland
We’d absolutely love to welcome you back anytime. Ireland will be waiting!💚