If you're looking for a high-protein and high-fiber vegetarian dinner that doesn't skimp on flavor, these red lentil bowls are it! Simmered in aromatic spices and topped with roasted cauliflower and chickpeas, these lentil bowls are as delicious as they are nutrient-packed.
These red lentil bowls are part of my higher protein vegetarian meals series, and just one serving provides 25 grams of protein and almost as much fiber! The first recipe in the series was this Crispy Tofu Salad.
The red lentils are curry-inspired and paired with crispy chickpeas and seasoned roasted cauliflower over a bed of quinoa. The lentils are simmered in an aromatic fusion of garlic, ginger, onion, and gochujang.
These red lentil bowls are actually adapted from the red lentil curry in my cookbook Vegetarian for Dinner. Check it out if you're looking for more vegetarian dinner ideas!
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Why you'll love this recipe
- Flavors: The red lentils are cooked in a fusion of flavors like gochujang and garam masala. This results in a cozy, warming base with a hint of spice.
- Protein-packed: Lentil curries are always a fantastic option if you're looking for a high-protein vegetarian meal, because ½ cup of cooked lentils has about 12 grams of protein. Adding crispy chickpeas makes the meal more satisfying and higher protein.
- Textures: Cooked red lentils are very soft, so the complement of crispy roasted cauliflower and chickpeas and a bed of quinoa adds texture variation to the bowls.
Ingredients
- Red lentils: Also called orange lentils. I don't recommend green or brown lentils here because they don't work as a direct swap.
- Coconut milk: Creates a rich, creamy base. I use full-fat coconut milk, but for a lighter option choose lite coconut milk. Note that the lentils won't be as rich.
- Salt: Salt is quite important in this recipe because it highlights the spices, especially if you are using a salt-free garam masala blend. I recommend adjusting salt to taste at the end of cooking.
- Petite diced tomatoes: The cookbook version of this recipe uses fresh diced tomatoes, which is a fantastic option if tomatoes are in season. This version uses canned tomatoes to simplify prep time.
- Cauliflower: I tested this recipe with fresh cauliflower and frozen and I recommend fresh, as it roasts better than frozen.
- Gochujang: This is Korean red chili paste. It has a sweet, savory, spicy, and fermented flavor, so it adds a lot of complexity to the dish.
- Tomato paste: Adds depth and umami flavor.
- Garam masala: This is a key seasoning, so don't skip it. I recommend using salt-free garam masala for more control over the salt level.
- Vegetable broth: The lentlis can be cooked in vegetable broth or water, but I recommend broth as it adds an extra layer of flavor. I typically use Better than Bouillon vegetable base dissolved in water.
Don't want to buy cumin seed just for this recipe? I also use it in Orange couscous Stuffed Squash, Spiced Carrot Chickpea Bowls, and Honey Harissa Carrots.
Step-by-step instructions
- Start by heating oil in a medium pot over medium heat. Once hot, add the onion, carrots, garlic, ginger, and salt. Saute until the onion is translucent, about 8 minutes.
- Add the tomato paste, gochujang, and spices. Toast for a minute, stirring frequently.
- Stir in the canned tomatoes, coconut milk, and vegetable broth. Bring to a rapid simmer. Stir in the rinsed lentils. Reduce to a gentle simmer over low, then cover with a lid. Cook for 10-12 minutes, or until the lentils are softened.
- Remove the lid and squeeze in the juice of one lime and stir in a few handfuls of spinach (optional.) Taste for salt and seasonings. Assemble bowls with quinoa, lentils, and roasted chickpeas and cauliflower.
Cassidy's tips
- Gochujang swaps: No gochujang or don't like the flavor? Try adding harissa, chili garlic sauce, or sambal oelek. All of these have different flavors, but they can add extra depth and spice to the lentils.
- If you picked up garam masala just for this recipe, you can also use it in this mixed vegetable curry, chickpea curry wraps, or red lentil casserole.
- I like to grate garlic and ginger into a paste using a microplane or the smallest holes on a box grater. The paste distributes more evenly throughout the lentils than minced does, and I find it easier to do than mincing.
- If following along in my cookbook, note that there are minor variations between recipes. In this version I don't blend the aromatic base (onions, ginger, etc) in order to cut down on dishes and simply the overall result. You are welcome to blend the ingredients before adding the lentils, if desired!
Storage notes
The leftover red lentils are best within 3-4 days. Keep refrigerated. I recommend reheating leftover chickpeas and cauliflower in a skillet.
The red lentils freeze well. Let cool completely before transferring to a freezer safe container. Let thaw overnight before reheating.
More ways to use red lentils
Did you try this recipe? You can leave a star rating in the recipe card or a review in the comments below. Or check out my cookbook and keep up to date with my YouTube, Instagram, TikTok, or newsletter!
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Red Lentil Bowls with Roasted Cauliflower
These high protein vegetarian bowls feature cozy red lentil curry paired with roasted cauliflower and crispy chickpeas on a bed of quinoa. Don't be afraid of the long ingredient list, it's a relatively simple recipe to make.
Ingredients
For the Red Lentils
- 1 inch ginger
- 4 cloves garlic
- 1 tablespoon canola oil or another neutral oil
- 1 small sweet yellow onion diced
- 2 large carrots peeled and diced
- 1 teaspoon whole cumin seeds OR ½ teaspoon ground cumin** see note #3
- ½ teaspoon kosher salt adjust to taste
- 2 tablespoons tomato paste
- 1 tablespoon gochujang see note #1
- 2 teaspoons garam masala see note #2
- ¼ teaspoon turmeric
- 14.5 ounce can petite diced tomatoes with juices
- 13.5 ounce can coconut milk
- 1 ¼ cup vegetable broth
- ¾ cup red lentils see note #4
- 3-4 handfuls spinach optional
- 1 small lime
- fresh chopped cilantro to taste
- cooked quinoa or rice for serving
Roasted Cauliflower and Chickpeas
- 1 tablespoon canola oil
- 1 large head cauliflower cut into florets
- 15 ounce can chickpeas drained and rinsed
- ¾ teaspoon garam masala
- ½ teaspoon ground cumin
- ¼ teaspoon kosher salt
Instructions
For the roasted cauliflower and chickpeas
- Preheat the oven to 425°F. In a large bowl, toss the cauliflower florets and chickpeas with the oil, garam masala, ground cumin, and salt. Transfer to a sheet pan.
- Roast at 425°F for 25 to 30 minutes, or until the florets are golden and tender.
For the red lentils
- While the cauliflower is roasting, use a microplane zester or the small sides of a box grater to grate the ginger and garlic into a paste. The garlic and ginger can be minced if you don't have either of these tools.
- Heat a large, deep skillet over medium heat. Add 1 tablespoon of oil. Once hot, add the yellow onion, carrots, garlic, ginger, optional whole cumin seeds, and salt. If using ground cumin, wait to add until the next step.
- Sauté until the onions are golden and the carrots are softened, about 8 to 10 minutes. Stir in the tomato paste, gochujang, garam masala, turmeric, and ground cumin, if using. Cook an additional minute to toast the seasonings, stirring constantly.
- Stir in the canned tomatoes, coconut milk, and vegetable broth. Bring to a simmer over medium-high heat. Stir in the lentils.
- Reduce to a gentle simmer over medium-low heat. Cover and simmer until the lentils are completely tender, about 10 minutes. Remove the lid and continue cooking on low until the cauliflower is ready.
- Stir in the spinach, cilantro, and lime juice and top with the roasted cauliflower and chickpeas. Serve over quinoa with additional lime wedges.
Video
Notes
- Gochujang: This is a Korean chili paste. It has a complex fermented flavor that is salty, sweet, and umami. Gochujang not available? Experiment with adding other spicy condiments like chili garlic sauce, sriracha, sambal oelek, or harissa. These all have different flavor profiles but add a spicy factor.
- Garam masala: I recommend using a salt-free blend. If salt-free garama masala isn't available, just adjust the added salt to taste.
- Cumin: I know most people don't have cumin seeds on hand, so the recipe has an option for using ½ teaspoon ground cumin instead. However, if cumin seeds are available I highly recommend using those as they are much more flavorful.
- Lentils: Red or orange lentils work here but brown and green do not as they are not a direct swap.
- Quinoa: Cook per package instructions. I typically cook 1 cup quinoa in 2 cups water with ¼ teaspoon salt. Bring to a rapid simmer then cover and cook over a low simmer until the liquid is fully absorbed, about 15 minutes. Remove from the heat and let sit 5 minutes before fluffing with a fork.
- Nutrition calculations are a guideline and vary based on ingredients used. The nutrition calculations here include an estimated ½ cup of quinoa per serving. Without quinoa, the dish has ~20 grams protein per serving.
Nutrition
Calories: 545kcalCarbohydrates: 89gProtein: 25gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.02gSodium: 567mgPotassium: 1734mgFiber: 25gSugar: 20gVitamin A: 6739IUVitamin C: 106mgCalcium: 224mgIron: 9mg
Did you make this?I love hearing how it went! Leave a review or tag me on Instagram @cozypeachkitchen so I can see your creations!
Kelsea says
I found this recipe a few months ago. & oh my goodness, it is officially a staple in my house. I love the aroma, the texture, the FLAVORS. It's perfect for chilly days. I use the purple cauliflower to add a beautiful burst of color. Absolutely have shared it with many people. Thank you!
Cassidy Reeser, MS, RD says
Oh I bet that purple cauliflower is beautiful in this dish! Thanks so much for the review and for sharing the recipe with others! 🙂