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.