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I personally use and love these products in my kitchen. I only recommend what I trust!
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Let's be real, finding a lunch that's both healthy and satisfying can feel like searching for a unicorn. I remember countless times reaching for a sad desk salad, only to be hungry an hour later. Or even worse, succumbing to the lure of takeout, which is always a hit-or-miss situation for both the waistline and the wallet. That's why I'm absolutely thrilled about this lentil and roasted veggie bento! It’s filling, flavorful, and something you can actually look forward to eating. The hearty lentils combined with the sweet and savory roasted vegetables create a symphony of textures and tastes. Plus, it keeps well in the fridge for several days, making meal prep a breeze. Who wouldn't want to open their lunchbox to a rainbow of deliciousness?
I first stumbled upon this recipe when I was trying to eat more plant-based meals. One of my goals was to eat more lentils, since they are such a power house of nutrients. A friend told me how she roasts a big batch of veggies on Sunday to have them ready for meals throughout the week. I decided to combine these ideas, roasting a medley of my favorite vegetables and pairing them with perfectly cooked lentils. The result was so much better than I anticipated. It’s now a staple in my weekly meal rotation. Feel free to adjust the veggies to your preference—that's the beauty of cooking, right? Experiment and find what you enjoy!
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Required Equipments
- Baking Sheet
- Large Bowl
- Medium Saucepan
- Cutting Board
- Knife
- Bento Boxes or Meal Prep Containers
Lentil and Roasted Veggie Bento: Frequently Asked Questions
Lentil and Roasted Veggie Bento
This Lentil & Roasted Veggie Bento recipe is a delightful and nutritious meal prep option. Packed with protein-rich lentils and colorful roasted vegetables, it's perfect for a healthy lunch on the go.
⏳ Yield & Time
Yield: 4 servings
Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time:
🍽 Ingredients
📖 Instructions
- Preheat your oven to 400°F (200°C). This high temperature is essential for achieving nicely caramelized vegetables.
- Wash and chop your vegetables. Aim for uniform pieces, about 1-inch in size, to ensure even cooking. I usually go for bell peppers, zucchini, red onion, and broccoli florets. But really, whatever veggies you have on hand will work. Don't overthink it!
- In a large bowl, toss the chopped vegetables with 2 tablespoons of olive oil, 1 teaspoon of dried oregano, 1/2 teaspoon of garlic powder, salt, and pepper to taste. Make sure everything is evenly coated.
- Spread the seasoned vegetables in a single layer on a baking sheet. Avoid overcrowding the pan, as this will steam the vegetables instead of roasting them. If needed, use two baking sheets.
- Roast the vegetables for 20-25 minutes, flipping them halfway through, until they are tender and slightly browned. Keep an eye on them – ovens vary, and you don't want them to burn! Slightly browned is perfection.
- While the vegetables are roasting, prepare the lentils. Rinse 1 cup of dried green or brown lentils under cold water.
- In a medium saucepan, combine the rinsed lentils with 3 cups of vegetable broth or water. Bring to a boil, then reduce the heat and simmer for 18-20 minutes, or until the lentils are tender but still hold their shape. You don't want mushy lentils!
- Drain any excess liquid from the cooked lentils. Fluff them with a fork and season with salt and pepper to taste. A squeeze of lemon juice can also brighten up the flavor.
- Once the roasted vegetables and lentils are ready, allow them to cool slightly before assembling your bento boxes.
- Divide the lentils and roasted vegetables evenly among your bento boxes or meal prep containers. I like to add a sprinkle of fresh parsley or chopped cilantro for extra freshness. A small handful of spinach in the bottom also gives this a little extra boost!
- Store the bento boxes in the refrigerator for up to 4 days. This makes it super easy to grab and go on busy weekdays. I would not recomend storing for longer than this – the veggies can get soggy.
📝 Notes
- Feel free to add a drizzle of balsamic glaze or a dollop of hummus for extra flavor.
- For a heartier meal, consider adding a grain like quinoa or brown rice to your bento box.
🍎 Nutrition
Calories: 350 kcal
Protein: 20 g
Fat: 10 g
Carbohydrates: 50 g
Fiber: 15 g
Calcium: 80 mg
