Lentil Protein Bowl
High Protein • Canada
About Lentil Protein Bowl
Lentils, grains and vegetables for plant-protein tracking.
How to Make Lentil Protein Bowl (Traditional & Healthy Version)
The Lentil Protein Bowl is a delicious, plant-based meal that celebrates the rich multicultural heritage of Canada. This dish is inspired by the diverse communities across Canada, where lentils have become a staple in many kitchens due to their affordability, sustainability, and nutritional value. Drawing on influences from vibrant urban centres like Toronto and Vancouver, this bowl brings together locally-grown Canadian lentils, fresh vegetables, and a tangy maple-mustard vinaigrette for a satisfying, high-protein vegan meal. Perfect for busy Canadians looking for a quick yet wholesome option, the Lentil Protein Bowl is hearty without being heavy. It features the earthy, nutty taste of lentils, crisp garden vegetables, and the iconic sweetness of pure maple syrup—a nod to one of Canada’s most beloved natural products. This bowl is ideal for those seeking a balanced, convenient meal that aligns with a health-conscious lifestyle, making it a favourite among athletes, students, and families alike. Whether enjoyed at home, at work, or as meal prep, this bowl embodies the spirit of Canadian inclusivity and the country’s appreciation for nourishing, globally-inspired foods.
Ingredients(for 1 medium bowl (approx. 300g) per serving)
- 1/2 cup (dry) Canadian green lentils (rinsed)
- 1 1/2 cups Water
- 1 medium Carrot (peeled and grated)
- 1/2 cup Red bell pepper (diced)
- 1/2 cup Cucumber (diced)
- 1 cup Baby spinach (chopped)
- 1/2 cup Cherry tomatoes (halved)
- 2 tbsp Sunflower seeds (unsalted) - optional
- 2 tbsp Green onion (sliced) - optional
- 3 tbsp Maple-mustard vinaigrette (homemade (see below))
Instructions
- 1
Rinse Canadian green lentils thoroughly under cold water. In a saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer uncovered for 18-20 minutes until tender but not mushy. Drain any excess water.
20 minutes
Do not overcook lentils—they should hold their shape for best texture.
- 2
While the lentils cook, prepare your vegetables: grate the carrot, dice the red bell pepper and cucumber, halve the cherry tomatoes, and chop the spinach.
10 minutes
Use fresh, local vegetables for maximum flavor and nutrients.
- 3
In a small bowl, whisk together 1 tablespoon pure maple syrup, 1 tablespoon grainy mustard, 1 tablespoon apple cider vinegar, and 1 teaspoon canola oil to create the vinaigrette.
2 minutes
Adjust maple syrup to taste for sweetness.
- 4
Once lentils are cooked and slightly cooled, divide them evenly between two bowls.
2 minutes
Let lentils cool for a few minutes to avoid wilting the fresh veggies.
Why This Dish is Healthy
This dish is a healthy choice because it combines fibre-rich Canadian lentils with an array of colourful vegetables, promoting satiety and digestive health. It’s low in calories, free from cholesterol, and contains no animal products, making it suitable for vegans and anyone aiming for a balanced, plant-forward diet. Using pure maple syrup as a natural sweetener and minimal oil keeps the dish light yet satisfying.
This Lentil Protein Bowl is packed with plant-based protein (8g per serving), complex carbohydrates, and only 2g of fat, making it an excellent low-calorie, nutrient-dense meal. Lentils are rich in dietary fibre, iron, and folate, supporting heart health and sustained energy. The addition of raw vegetables adds vitamin C, potassium, and antioxidants, while sunflower seeds bring a boost of magnesium and healthy fats. The maple-mustard vinaigrette contains minimal oil, keeping the saturated fat content low.
Pro Tips
- 💡Tip 1: Use locally grown Canadian lentils for the freshest flavour and to support Canadian farmers.
- 💡Tip 2: Prep veggies in advance for quick assembly on busy days.
- 💡Tip 3: For added crunch, toast sunflower seeds before topping the bowl.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep vinaigrette separate to maintain freshness. Not recommended for freezing.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 2.0 g |
| Fiber | 7.0 g |
Cultural Notes
Lentil Protein Bowl is a CanadianCalorie priority food for restaurant, grocery, high-protein, meal-prep, multicultural or province-level nutrition searches in Canada.
