Ethiopian-Inspired Steamed Vegetable and Lentil Grain Bowl
A nourishing grain bowl featuring steamed seasonal vegetables and protein-rich lentils, seasoned with traditional Ethiopian spices for a weeknight-friendly, wholesome meal.
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Overview
This Ethiopian-inspired steamed vegetable and lentil grain bowl combines wholesome ingredients with traditional warming spices. Featuring protein-rich green lentils and a medley of seasonal vegetables gently steamed to retain freshness and nutrients, this bowl is both hearty and vibrant. The Ethiopian spice blend, including berbere seasoning and nigella seeds, brings aromatic depth making it an ideal nourishing weeknight meal.
Why you’ll love it
- Balanced nutrition with lentils for protein and fiber, plus fresh steamed vegetables.
- Simple steaming method preserves texture and nutrients of the vegetables.
- Flavorful Ethiopian spices provide a unique twist without complicated prep.
- Flexible recipe – use whatever seasonal veggies you have on hand.
- Ready in about 45 minutes, perfect for a wholesome weeknight bowl.
Ingredient notes
- Green or brown lentils: Hold their shape well during cooking, great for bowls. Avoid red lentils as they become mushy.
- Seasonal vegetables: Choose a colorful variety such as carrots, broccoli, cauliflower, bell peppers, zucchini, and green beans for diversity.
- Berbere spice: A key Ethiopian spice blend; available at specialty stores or online. Adjust quantity to your heat preference.
- Nigella seeds: Optional but traditional; mild onion-like flavor adding an authentic touch.
- Grain base: Use cooked brown rice, quinoa, or teff flour porridge for an Ethiopian theme.
Serving & storage
Serve the grain bowls warm, drizzled with a touch of olive oil or a squeeze of lemon for brightness. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop with a splash of water to keep the vegetables moist. For best texture, consume within this timeframe and do not freeze the steamed vegetables to avoid sogginess.
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Chef tips
- Do not overcook lentils or vegetables to maintain texture and avoid mushiness.
- Adjust berbere spice amount according to your preferred heat level.
- Use fresh seasonal vegetables for the best flavor and nutrition.
- If nigella seeds are unavailable, consider substituting with a small pinch of fenugreek seeds or omit entirely.
- For added protein, sprinkle toasted chickpeas or roasted nuts atop the bowl before serving.
Ingredients
- 180 g (1 cup)green or brown lentils, rinsed and drained
- 1 litre (4 cups)water or low-sodium vegetable broth for cooking lentils
- 2 medium carrots, sliced into thin roundscarrots
- 1 small head of broccoli, cut into floretsbroccoli
- 1 small cauliflower, cut into floretscauliflower
- 1 medium red bell pepper, slicedred bell pepper
- 150 g (1 cup)green beans, trimmed and halved
- 2 tablespoonsolive oil
- 1 teaspoonberbere spice mix
- 1/2 teaspoonground cumin
- 1/2 teaspoonground coriander
- 1 teaspoonnigella seeds (optional)
- 1 teaspoonminced garlic (about 1 large clove)
- 1/2 teaspoonsalt, plus more to taste
- Freshly ground black pepperto taste
- 300 g (about 2 cups cooked)brown rice or quinoa as grain base
- Juice of 1/2 lemonlemon juice
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Equipment
- large saucepan with lid
- steamer basket or insert
- large mixing bowl
- wooden spoon
- small bowl
Nutrition per serving
- Calories380
- Protein18 g
- Carbs55 g
- Fat8 g
Step-by-step
Step 1
Rinse lentils thoroughly under cold water. In a large saucepan, combine lentils and water or vegetable broth. Bring to a boil, then reduce heat to simmer.Step 2
Simmer lentils uncovered for 20–25 minutes until tender but not mushy. Drain any excess liquid and set lentils aside.Step 3
While lentils cook, prepare vegetables: slice carrots, cut broccoli and cauliflower into florets, slice bell pepper, and trim green beans.Step 4
Fill a pot with about 5 cm (2 inches) of water and bring it to a simmer. Place a steamer basket over the pot, ensuring water does not touch the basket.Step 5
Add carrots and green beans to the steamer basket, cover and steam for 5 minutes.Step 6
Add broccoli, cauliflower, and bell pepper on top of the carrots and green beans in the steamer basket. Cover and steam all vegetables together for another 7–8 minutes until tender but still bright and crisp.Step 7
In a small bowl, mix together olive oil, berbere spice, ground cumin, ground coriander, nigella seeds (if using), minced garlic, salt, and pepper to create the seasoning dressing.Step 8
In a large mixing bowl, combine cooked lentils, steamed vegetables, and the seasoning dressing. Toss gently until well coated and heated through.Step 9
Serve lentil and vegetable mixture over cooked brown rice or quinoa. Drizzle lemon juice over each bowl before serving.
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