How to Make Easy Lentil & Spinach Buddha Bowls with Tahini (Perfect for Meal Prep!)

Introduction: Can a Bowl of Lentils and Veggies Keep You Full AND Healthy?

What if you could create a high-protein, nutrient-packed meal in under 30 minutes that’s as satisfying as your favorite takeout? These Lentil & Spinach Buddha Bowls with creamy tahini sauce are here to prove that healthy eating doesn’t have to be complicated—or boring. Perfect for meal prep, this recipe is your secret weapon for busy weeks.

Overview: Why This Recipe Shines

Packed with 20g protein per serving, fiber-rich lentils, and fresh spinach, this bowl is a powerhouse of nutrition. It takes 25 minutes to prep, requires minimal cooking, and is easy enough for beginners. Plus, it’s vegan-friendly and endlessly customizable.

Essential Ingredients: What You’ll Need

Here’s what to grab for 1 person (double quantities for 2!):

Protein & Grains:

• ½ cup cooked red lentils

• ½ cup cooked quinoa or brown rice

Veggies & Greens:

• 1 cup fresh spinach

• ¼ cup shredded carrots

• ¼ cup diced cucumber

Tahini Sauce:

• 1 tbsp tahini

• 1 tsp lemon juice

• 1 tbsp water

• ¼ tsp garlic powder

Additional Ingredients:

• 1 tbsp chopped nuts (almonds or walnuts)

• 1 tbsp dried cranberries or raisins

Why These Ingredients?

• Lentils: Packed with protein and fiber, keeping you full and satisfied.

• Tahini: Adds healthy fats, calcium, and magnesium for heart and bone health.

• Spinach: Loaded with iron and vitamins A and C.

Substitutions:

• Swap lentils for chickpeas or black beans.

• Use kale or arugula instead of spinach.

Step-by-Step Instructions: Let’s Get Cooking!

Cook the Lentils:

Rinse ½ cup of red lentils and let them simmer in 1 cup of water for 15–20 minutes until tender. Drain excess water.

Prep the Veggies:

Wash and chop spinach, dice cucumber, and shred carrots.

Make the Tahini Sauce:

Whisk together 1 tbsp tahini, 1 tsp lemon juice, 1 tbsp water, and garlic powder until smooth. Add more water for a thinner consistency.

Assemble the Base:

Layer ½ cup cooked quinoa, ½ cup lentils, and spinach in a bowl.

Add Toppings:

Top with carrots, cucumber, nuts, and cranberries. Drizzle with tahini sauce.

Assembly: Build Your Bowl Like a Pro

• Layer for Texture: Start with grains, then lentils, then greens to prevent sogginess.

• Color Contrast: Arrange colorful vegetables, such as purple cabbage or cherry tomatoes, for an eye-catching look.

• Drizzle Smart: Add tahini sauce right before serving to maintain crispness.

Pro Tip:

For meal prep, store sauce in a small container and pour it on right before eating.

Guidelines for Efficient Storage and Meal Prep

• Refrigerate: Keep assembled bowls in airtight containers for 3–4 days.

• Freeze: Cooked lentils and quinoa freeze well for up to 3 months.

• Keep Veggies Fresh: Store pre-chopped veggies in separate containers to avoid wilting.

Recipe Variations: Make It Your Own!

• Spicy Kick: Add red pepper flakes or a dash of sriracha to the tahini sauce.

• Mediterranean Twist: Top with Kalamata olives and feta cheese.

• Low-Carb: Skip grains and serve lentils over a bed of spinach.

Conclusion: Your New Meal-Prep Favorite

These Lentil & Spinach Buddha Bowls prove that healthy meals can be quick, delicious, and filling. With 20g protein per serving and tahini’s heart-healthy fats, they’re a win for your taste buds and your wellness goals. Are you ready to transform your lunchtime habits? Let’s get prepping!

FAQs: Your Questions Answered

Q: Is this recipe vegan?
A: Yes! Just ensure your tahini is 100% sesame seed-based.

Q: Can I use canned lentils?
A: Absolutely! Rinse ½ cup canned lentils to save time.

Q: How many calories per serving?
A: ~400 calories (varies with toppings), making it a balanced meal.

Q: Best way to meal prep?
A: Store grains, lentils, veggies, and sauce separately. Assemble bowls the night before eating.

Q: What are the health benefits of tahini?
A: It’s rich in healthy fats, calcium, and antioxidants that support heart and bone health.

Craving more? This Buddha Bowl is your go-to for quick, protein-packed meals that’ll keep you energized all week!