Mediterranean Harmony Bowl: Roasted Veg & Harissa Lentils
Welcome to our cosy corner of the web, where vibrant flavours and plant-based wonders meet! Today, we’re diving into a recipe that sings the praises of the Mediterranean sun – a hearty, nourishing bowl of Roasted Mediterranean Vegetables with Harissa Spiced Lentils, served alongside fluffy couscous. This dish isn’t just a meal; it’s a mosaic of colours, textures, and tastes that promises to bring a slice of Mediterranean warmth to your table. Perfect for weeknights or impressing guests, this recipe is a testament to how simple ingredients can dance together to create something truly magical.
Comfort Food
Our journey begins with a palette of Mediterranean staples – aubergine, mushroom, peppers, cherry tomatoes, and red onion, all brought together with the smoky allure of paprika. Each ingredient carries a tale, a snippet of the rich tapestry of Mediterranean cuisine, known for its emphasis on freshness, simplicity, and heart-healthy choices. Lentils, a powerhouse of nutrition, have been a staple in the Mediterranean and Middle Eastern diets for thousands of years, valued for their protein content and versatility. Harissa, a fiery North African paste, infuses our lentils with a depth of flavour that is both earthy and invigorating. And then there’s couscous – a nod to the Berber people, who have cultivated this versatile ingredient for centuries.
Good For You!
This dish is more than just delicious; it’s a cornucopia of health benefits. The rainbow of vegetables provides a plethora of vitamins, minerals, and antioxidants, essential for boosting your immune system and combating inflammation. Lentils, rich in protein and fibre, promote a feeling of fullness, aiding in weight management and digestive health. Harissa not only adds zest to your meal but also contains capsaicin, known for its metabolism-boosting properties. Coupled with the whole grains in couscous, this dish is a balanced meal that supports heart health and sustains energy levels. Optional toppings like yogurt and pumpkin seeds introduce a creamy texture and a crunch, along with a dose of probiotics, zinc, and magnesium.
Ingredients
- For the Roasted Vegetables:
- 1 medium aubergine, cubed
- 200g mushrooms, quartered
- 2 bell peppers, chopped
- 200g cherry tomatoes
- 1 large red onion, sliced
- 3 garlic cloves, minced
- 3 tablespoons olive oil
- 1 teaspoon salt
- 2 teaspoons smoked paprika
- For the Harissa Spiced Lentils:
- 1 can (400g) chopped tomatoes
- 1 can (400g) green lentils, drained and rinsed
- 2 tablespoons harissa paste
- To Serve:
- Cooked couscous
- Yogurt (optional)
- Pumpkin seeds (optional)
Prep & Cook Time
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
Serving Information
- Serves: 4
Nutritional Information (per serving)
- Calories: ~600 kcal
- Protein: 18g
- Carbohydrates: 80g
- Fat: 22g
- Fiber: 16g
Instructions
- Preheat your oven to 200°C (400°F). Toss the aubergine, mushrooms, peppers, cherry tomatoes, red onion, and garlic with olive oil, salt, and smoked paprika. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelised.
- Meanwhile, combine the chopped tomatoes, green lentils, and harissa paste in a pan. Simmer over medium heat for 15-20 minutes, until the lentils are tender and the sauce has thickened.
- Prepare the couscous according to package instructions.
- Serve the roasted vegetables over a bed of couscous, topped with the harissa spiced lentils. Add a dollop of yogurt and a sprinkle of pumpkin seeds, if desired.
Recipe Tips!
- Substitutions: Swap couscous for quinoa or rice for a gluten-free option. Not a fan of spicy? Reduce the harissa paste or substitute it with tomato paste and a pinch of cumin and coriander.
- Storing: Keep leftovers in an airtight container in the fridge for up to 3 days. The roasted vegetables and lentils reheat beautifully.
- Serving Suggestions: Transform leftovers into a wrap, toss them with mixed greens for a vibrant salad, or enjoy them as a savoury breakfast bowl with a poached egg on top.
We invite you to dive into this recipe, to explore the vibrant colours, rich textures, and deep flavours it has to offer. Whether you’re a seasoned plant-based gourmet or just dipping your toes into the world of vegetarian cooking, this dish is sure to delight and inspire. And remember, cooking is not just about following a recipe to the letter; it’s about making it your own. Feel free to play with the spices, adjust the heat, or add your favourite vegetables to the mix. The Mediterranean spirit is all about improvisation and making the most of what’s in season.
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Your table is a place of gathering and joy. Let this Roasted Mediterranean Vegetables with Harissa Spiced Lentils recipe be a reason to bring friends and family together, to share stories and laughter over a meal that’s as nourishing as it is delicious. Here’s to your health, happiness, and the endless adventure that is cooking. Buon appetito!
Comment, Like and Share!
The joy of cooking is best when shared. Invite your loved ones to experience the magic of plant-based dining with you. Share this recipe with a friend, family member, or colleague who appreciates the art of delicious and healthy eating. Together, let’s spread the warmth and wellness that this dish brings.
Now, we’d love to hear from you! Have you tried this recipe, or do you plan to? Do you have any personal twists or favourite pairings? Share your thoughts, experiences, and ideas in the comments below. Your culinary journey is part of our ongoing conversation, and I can’t wait to read your delicious insights!
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Mediterranean Harmony Bowl: Roasted Veg & Harissa Lentils
Ingredients
For the Roasted Vegetables:
- 1 medium aubergine cubed
- 200 g mushrooms quartered
- 2 bell peppers chopped
- 200 g cherry tomatoes
- 1 large red onion sliced
- 3 garlic cloves minced
- 3 tablespoons olive oil
- 1 teaspoon salt
- 2 teaspoons smoked paprika
For the Harissa Spiced Lentils:
- 1 can 400g chopped tomatoes
- 1 can 400g green lentils drained and rinsed
- 2 tablespoons harissa paste
To Serve:
- Cooked couscous
- Yogurt optional
- Pumpkin seeds optional
Instructions
- Preheat your oven to 200°C (400°F). Toss the aubergine, mushrooms, peppers, cherry tomatoes, red onion, and garlic with olive oil, salt, and smoked paprika. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelised.
- Meanwhile, combine the chopped tomatoes, green lentils, and harissa paste in a pan. Simmer over medium heat for 15-20 minutes, until the lentils are tender and the sauce has thickened.
- Prepare the couscous according to package instructions.
- Serve the roasted vegetables over a bed of couscous, topped with the harissa spiced lentils. Add a dollop of yogurt and a sprinkle of pumpkin seeds, if desired.