Greek Lentil & Rice Bowls
Mediterranean-inspired bowls with herbed lentils, lemon rice, cucumber, and a tangy dressing. Heart-healthy ingredients that support healthy cholesterol levels.
PROTEIN 14g
CALORIES 355
P:E RATIO 3.9
TIME 45m
YIELD 5
P:E 3.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 cup dried green lentils, rinsed HIGH FIBER
1½ cups cooked basmati rice CARB BASE
1 English cucumber, diced PRODUCE
½ cup cherry tomatoes, halved PRODUCE
¼ cup Kalamata olives, sliced PRODUCE
¼ cup red onion, finely diced FLAVOR
3 tablespoons extra virgin olive oil FLAVOR
3 tablespoons lemon juice FLAVOR
1 tablespoon red wine vinegar FLAVOR
1 teaspoon dried oregano FLAVOR
½ teaspoon garlic powder FLAVOR
Salt and pepper to taste FLAVOR
¼ cup fresh parsley, chopped FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate assembled bowls for up to 5 days. Best on days 1–4 when vegetables are freshest. Do not freeze.
- Batching: Green lentils hold their shape best for salads — avoid red lentils here as they break down.
- Reheat: Best served at room temperature or cold. Microwave for 1 minute if you prefer warm rice, but the lentil salad is designed to be eaten cold.
EXECUTION STEPS
01
HIGH HEAT SEAR
Cook green lentils in 3 cups of water for 20–25 minutes until tender but not mushy. Drain and let cool.
02
THE MACRO PREP
Toss cooked rice with 1 tablespoon lemon juice and a pinch of salt for lemon rice.
03
VEGGIE STEAM-SAUTÉ
In a jar, shake together olive oil, remaining lemon juice, red wine vinegar, oregano, garlic powder, salt, and pepper.
04
THE ASSEMBLY
Combine cooled lentils with cucumber, tomatoes, olives, red onion, and parsley.
05
STEP 5
Divide lemon rice among 5 containers, then top with the lentil-vegetable mixture.
06
STEP 6
Drizzle each bowl with the dressing. Seal and refrigerate.