Instant Pot Lentil and Chickpea Power Bowl
A hearty plant-based bowl of perfectly cooked lentils and chickpeas with warm spices, spinach, and a bright lemon finish—32g of vegan protein per serving.
PROTEIN 32g
CALORIES 408
P:E RATIO 7.8
TIME 25m
YIELD 4
P:E 7.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 cup (190g) dry green or brown lentils, rinsed HIGH FIBER
1 can (400g) chickpeas, drained and rinsed FLAVOR
1 medium onion, diced FLAVOR
3 cloves garlic, minced FLAVOR
1 can (400g) diced tomatoes PRODUCE
2 cups (480ml) vegetable broth FLAVOR
2 cups (60g) fresh spinach HIGH FIBER
2 tablespoons olive oil FLAVOR
1 teaspoon cumin FLAVOR
1 teaspoon smoked paprika FLAVOR
1/2 teaspoon turmeric FLAVOR
1/2 teaspoon salt FLAVOR
1/4 teaspoon cayenne pepper FLAVOR
2 tablespoons lemon juice FLAVOR
Fresh cilantro for garnish FLAVOR
MEAL PREP LOGISTICS
- Storage: Store in airtight containers in the fridge for up to 5 days. Freezes well for up to 3 months.
- Batching: This dish thickens as it cools—add a splash of broth when reheating.
- Reheat: Microwave for 2-3 minutes, adding a splash of water or broth if too thick. Or reheat on the stovetop over medium heat.
EXECUTION STEPS
01
THE MACRO PREP
Set the Instant Pot to Sauté mode. Heat olive oil and cook diced onion for 3-4 minutes until softened.
02
HIGH HEAT SEAR
Add garlic, cumin, paprika, turmeric, and cayenne. Cook 30 seconds until fragrant.
03
THE MACRO PREP
Add lentils, chickpeas, diced tomatoes, and vegetable broth. Stir to combine.
04
HIGH HEAT SEAR
Lock the lid, set the valve to sealing, and cook on High Pressure for 10 minutes.
05
STEP 5
Let pressure release naturally for 5 minutes, then quick release.
06
STEP 6
Stir in fresh spinach and lemon juice. The residual heat will wilt the spinach.
07
STEP 7
Season with salt to taste and serve garnished with fresh cilantro.