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The Mediterranean diet has garnered much attention in recent years for its numerous health benefits, including improved heart health, weight management, and a reduced risk of chronic diseases. Rooted in the traditional eating habits of countries bordering the Mediterranean Sea, this diet emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, legumes, nuts, and healthy fats, particularly olive oil. One of the standout features of this diet is its rich variety of flavors and textures, which is perfect for those seeking both nourishment and enjoyment in their meals.

Healthy Mediterranean Lentil Bowl

Discover the Mediterranean Lentil Power Bowl, a vibrant and nutritious dish that embodies the health benefits of the Mediterranean diet. Packed with protein-rich lentils, fresh vegetables, and aromatic spices, this easy-to-make power bowl is perfect for lunch or dinner. Enjoy a customizable meal that’s not only delicious but also supports heart health and overall wellness. Dive into this colorful culinary experience while indulging in wholesome flavors!
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Ingredients
  

1 cup green or brown lentils, rinsed

3 cups vegetable broth or water

1 tablespoon olive oil

1 small red onion, diced

2 garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon dried oregano

Salt and pepper to taste

1 medium cucumber, diced

1 cup cherry tomatoes, halved

1 bell pepper (red or yellow), diced

1 cup cooked quinoa (optional for added texture)

½ cup feta cheese, crumbled (or dairy-free feta for a vegan option)

¼ cup fresh parsley, chopped

Juice of 1 lemon

1 avocado, sliced (for topping)

A handful of mixed greens (like arugula or spinach)

Instructions
 

Cook the Lentils: In a medium saucepan, combine lentils and vegetable broth (or water). Bring it to a boil, then reduce heat to low, cover, and simmer for about 20-25 minutes or until lentils are tender but not mushy. Drain any excess liquid if necessary and set aside.

    Sauté the Aromatics: In a large skillet, heat the olive oil over medium heat. Add the diced red onion and sauté for about 3-4 minutes, until translucent. Stir in the minced garlic, cumin, smoked paprika, and oregano, and cook for another 1-2 minutes until fragrant.

      Combine Ingredients: Once the lentils are cooked, add them to the skillet with the sautéed onions and garlic. Season with salt and pepper to taste. Mix until everything is well combined and heated through.

        Prepare Fresh Toppings: In a large mixing bowl, combine the diced cucumber, cherry tomatoes, bell pepper, cooked quinoa (if using), fresh parsley, and lemon juice. Toss together lightly and set aside.

          Assemble the Bowl: Divide the lentil mixture among serving bowls. Top each bowl with the fresh vegetable mixture, crumbled feta cheese, and a few slices of avocado. Add a handful of mixed greens on the side or on top.

            Serve and Enjoy: Drizzle with additional olive oil, a squeeze of lemon, or sprinkle with extra herbs if desired. Serve immediately and enjoy your healthy Mediterranean feast!

              Prep Time, Total Time, Servings: 15 minutes | 40 minutes | 4 servings