High Protein Lentil Rice Bowl

Name: High Protein Lentil Rice Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup brown rice; 1 cup green or brown lentils; 4 cups vegetable broth; 1 tsp salt; 1 bell pepper, diced; 1 cup baby spinach; 1 carrot, grated; ¼ cup red onion, diced; 3 tbsp tahini; 2 tbsp lemon juice; 1 garlic clove, minced; Salt and pepper to taste

Highlighted under: Easy Healthy Meals Inspiration

I love preparing this High Protein Lentil Rice Bowl on busy weeknights because it’s not only quick to make, but it’s also packed with nutrients! The combination of lentils and brown rice creates a satisfying meal that keeps me full and energized. I especially enjoy the crunch of fresh vegetables paired with a zesty dressing that brings everything together beautifully. This bowl is perfect for meal prep and can easily be customized with your favorite toppings.

Created by

Thea Montgomery

Last updated on 2026-01-24T09:13:34.309Z

When I first tried making a lentil rice bowl, I was amazed at how filling and delicious it turned out. By combining lentils and brown rice, I discovered a complete protein source that keeps me feeling satisfied for hours. What truly makes this dish shine, however, is the vibrant mix of vegetables I throw in, like bell peppers and spinach, adding color and crunch.

I've experimented with various dressings, but my favorite is a simple lemon-tahini blend. It’s tangy and creamy, which complements the earthy flavors of lentils perfectly. I recommend trying different spices in your dressing for a unique twist each time!

Why You Will Love This Recipe
Nutritious blend of plant-based protein from lentils and rice
Customizable with your favorite veggies and sauces
Easily meal-prep friendly for busy weekdays

Understanding the Ingredients

The heart of this High Protein Lentil Rice Bowl lies in the combination of brown rice and lentils. Brown rice adds a chewy texture and nutty flavor, while lentils provide a hearty, protein-rich boost. Both ingredients are not only filling but also complementary in cooking time, making them a perfect match for this recipe. For a quicker alternative, you could use pre-cooked lentils or swap in quinoa, which cooks faster and adds a fluffy texture.

The selection of fresh vegetables enhances the nutritional profile and adds a satisfying crunch. The vibrant bell pepper not only brings a pop of color but also provides essential vitamins like vitamin C. If bell peppers are not in season, feel free to substitute with zucchini or cucumbers for a refreshing spin. Baby spinach can also be replaced with kale or arugula, depending on your taste preferences.

Perfecting the Dressing

The dressing in this recipe is key to elevating the overall flavor profile of the bowl. Tahini offers a creamy texture with a slight nuttiness, while lemon juice introduces a bright, refreshing acidity that helps to balance the earthiness of the lentils and rice. If you can’t find tahini, a substitute can be made using nut butter or yogurt for a different flavor twist. Just keep in mind that the consistency may vary.

To achieve a smooth dressing, whisk the tahini and lemon juice vigorously. If it’s too thick, gradually add a teaspoon of water until you reach your desired consistency. Make sure to adjust your salt and pepper levels after incorporating the garlic, as its potency can shift the flavor balance. This dressing can also be made ahead of time and stored in the refrigerator for up to five days, making it a convenient element for meal prep.

Ingredients

Base Ingredients

1 cup brown rice
1 cup green or brown lentils
4 cups vegetable broth
1 tsp salt

Vegetables

1 bell pepper, diced
1 cup baby spinach
1 carrot, grated
¼ cup red onion, diced

Dressing

3 tbsp tahini
2 tbsp lemon juice
1 garlic clove, minced
Salt and pepper to taste

Feel free to add any seasonal vegetables or extra toppings you love!

Instructions

Cook the Rice and Lentils

In a pot, combine the brown rice, lentils, vegetable broth, and salt. Bring to a boil, then reduce the heat and simmer for 30 minutes, or until both rice and lentils are tender and the liquid is absorbed.

Prepare the Vegetables

While the rice and lentils are cooking, chop the bell pepper, grate the carrot, and dice the onion. Set aside.

Make the Dressing

In a small bowl, whisk together the tahini, lemon juice, minced garlic, salt, and pepper until smooth.

Assemble the Bowl

Once the rice and lentils are cooked, fluff them with a fork. Divide the mixture into bowls, then top with fresh vegetables and drizzle with the dressing.

Enjoy your healthy and delicious High Protein Lentil Rice Bowl!

Pro Tips

For added protein, consider topping your bowl with grilled chicken or tofu. Experiment with different spices in the dressing for enhanced flavor.

Meal Prep and Storage Tips

This High Protein Lentil Rice Bowl is a fantastic recipe for meal prepping. Once assembled, you can refrigerate the bowls for up to four days in airtight containers. Be cautious with the dressing; it's best to store it separately and drizzle it just before serving to prevent the vegetables from wilting and losing their crunch.

For long-term storage, consider freezing the rice and lentil base. Allow it to cool completely, then portion it into freezer-safe bags or containers. It can be stored for up to three months. To reheat, simply defrost in the refrigerator overnight and warm in the microwave or on the stove until heated through, then add fresh veggies and dressing.

Scaling the Recipe

If you’re cooking for a larger group, this recipe easily doubles or triples, providing you with plenty of delicious leftovers. Just remember to increase the cooking liquid proportionately to ensure the rice and lentils cook evenly. When scaling up, you may need to use a larger pot or cook in batches to maintain even cooking.

When serving larger portions, consider presenting this rice bowl as a buffet-style meal. Set out the base, vegetables, and dressings separately, letting everyone customize their bowl. This not only makes for a fun dining experience but also allows for dietary adjustments, accommodating various tastes and preferences!

Questions About Recipes

→ Can I make this recipe vegan?

Absolutely! This recipe is already vegan-friendly as it uses plant-based ingredients.

→ How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this dish?

Yes, you can freeze the rice and lentil mixture. Just allow it to cool completely before transferring to a freezer-safe container.

→ What can I substitute for tahini?

You can use peanut butter, sunflower seed butter, or omit it entirely and replace it with a vinaigrette.