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Sautéed Lentil Bowl with Hummus and Chili Oil

Sautéed Lentil Bowl with Hummus and Chili Oil: A Flavorful Delight

A Quick Sautéed Lentil Bowl with Hummus and Chili Oil combines hearty lentils, sautéed vegetables, and creamy hummus for a nourishing Mediterranean meal in under 20 minutes.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 400

Ingredients
  

For the Base
  • 1 cup dry green lentils rinsed well before cooking
  • 3 cups water fresh water yields the best flavor
  • 1 cube vegetable bouillon enhances lentil flavor
  • 2 cups cooked rice opt for brown rice for added nutrition
For the Sauté
  • 2 tablespoons extra virgin olive oil richness to sautéed vegetables
  • 1 teaspoon cumin seeds toast lightly for enhanced flavor
  • to taste red pepper flakes optional for added heat
  • 1 medium red onion can substitute with yellow onion
  • 2 cloves garlic minced, use fresh for best results
  • 1 teaspoon ground coriander complements cumin
  • 1 medium zucchini chopped, substitute with bell peppers
  • to taste fresh thyme use less if using dried thyme
  • to taste salt essential for seasoning
  • to taste pepper essential for seasoning
For the Topping
  • 1 cup hummus variations can elevate the dish
  • to taste chili oil drizzle for a spicy kick

Equipment

  • medium saucepan
  • large skillet

Method
 

Directions
  1. In a medium saucepan, combine 1 cup of rinsed dry green lentils with 3 cups of water and a vegetable bouillon cube. Bring to a boil, then simmer for 15-17 minutes, until tender.
  2. Heat 2 tablespoons of olive oil in a large skillet. Add 1 teaspoon of cumin seeds and a pinch of red pepper flakes. Sauté for 1 minute until fragrant.
  3. Stir in 1 sliced red onion and cook for 3-4 minutes until it softens and turns translucent.
  4. Add 2 cloves of minced garlic and 1 teaspoon of ground coriander, cooking for 1 minute until aromatic. Then, add 1 chopped zucchini and sauté for 4-5 minutes until tender.
  5. Drizzle in another tablespoon of olive oil, add the cooked lentils and fresh thyme, sauté for an additional 3-4 minutes. Season with salt and pepper.
  6. Plate the dish by smearing hummus in each bowl, topping with the lentil and vegetable mixture, and finishing with chili oil.

Nutrition

Serving: 1bowlCalories: 400kcalCarbohydrates: 60gProtein: 18gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 600mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 12IUVitamin C: 30mgCalcium: 8mgIron: 20mg

Notes

Prep vegetables in advance to save time. Don't overcook lentils to maintain texture. Toasting spices enhances flavor. Store leftovers for up to 3 days in the fridge.

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