Middle Eastern Lentil & Quinoa Bowls
Mujadara-inspired bowls with caramelized onions, spiced lentils, and fluffy quinoa — a deeply satisfying, folate-rich lunch for pregnancy.
INVENTORY LIST
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze the lentil-quinoa base (without fresh toppings) for up to 2 months.
- Batching: Caramelized onions are the star — don't rush them. Low and slow is the key.
- Reheat: Microwave for 2 minutes, stirring once. Add a splash of water if needed. Stovetop: reheat over medium-low heat for 4–5 minutes.
EXECUTION STEPS
HIGH HEAT SEAR
Heat 2 tablespoons olive oil in a large skillet over medium heat. Add sliced onions and cook, stirring occasionally, for 20–25 minutes until deeply golden and caramelized. Set aside.
HIGH HEAT SEAR
Meanwhile, in a pot, combine lentils and 2 cups of vegetable broth. Bring to a boil, reduce heat, and simmer for 15 minutes.
VEGGIE STEAM-SAUTÉ
Add quinoa, remaining 1 cup broth, cumin, allspice, cinnamon, salt, and pepper. Stir, cover, and simmer for another 15 minutes until quinoa and lentils are tender and liquid is absorbed.
THE ASSEMBLY
Fluff with a fork and drizzle with remaining 1 tablespoon olive oil.
STEP 5
Divide among 6 containers and top each with a generous portion of caramelized onions and fresh parsley.