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Lentils.org

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Tandoor Veggie Bowl

Prep Time: 20 Minutes

Total Time: 45 Minutes

Servings: 10

Tandoor marinated roasted veggies served on a base of lentils and rice, topped with spinach, cucumber, tomatoes, a dollop of raita, a naan wedge, queso fresco, and cilantro.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 2 cups (500 mL) plain yogurt
  • ¼ cup (60 mL) lemon juice
  • ¼ cup (60 mL) minced ginger
  • ¼ cup (60 mL) minced garlic
  • ¼ cup (60 mL) tandoori masala spice blend
  • 2 tsp (10 mL) cumin
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) cayenne pepper
  • ½ cup (125 mL) vegetable oil
  • salt and pepper, to taste
  • 2 cups (500 mL) broccoli, florets
  • 2 cups (500 mL) red bell pepper, sliced
  • 1 cup (250 mL) yellow squash, sliced
  • 2 cups (500 mL) red onion, cut into wedges
  • 2 cups (500 mL) cauliflower, florets
  • 5 cups (1.25 L) basmati rice, cooked
  • 5 cups (1.25 L) whole red lentils, cooked
  • 10 cups (2.5 L) baby spinach, sauteed
  • 5 cups (1.25 L) cucumber, thinly shaved
  • 5 cups (1.25 L) Roma tomatoes, thinly sliced
  • 20 oz (600 mL) raita*
  • 5 pieces naan bread
  • 10 oz (300 g) queso fresco
  • ½ cup (125 mL) cilantro, minced

Directions

  1. In a large bowl, combine yogurt, lemon juice, ginger, garlic, tandoori masala, cumin, coriander, cayenne, oil, salt, and pepper to taste. Reserve 1 cup (250 mL) marinade. Toss broccoli, bell pepper, squash, onion, and cauliflower in the marinade. Cover and refrigerate for at least 30 minutes, or preferably overnight for deeper flavor.
  2. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Arrange marinated vegetables in a single layer on the prepared baking sheet. Bake for 20-25 minutes, or until the vegetables are tender and slightly browned.
  3. While the vegetables are roasting, toss rice and lentils in the reserved marinade.
  4. To plate this dish, prepare 10 bowls and create a base of ½ cup (!25 mL) rice and ½ cup (125 mL) lentils. Top with spinach, cucumber, and tomatoes. Finish each serving with 2oz (60 mL) raita, half of a naan, evenly distribute the vegetables, 1 oz (30 g) queso fresco, and cilantro.

*To Prepare the Raita: In a medium bowl, whisk together yogurt, cucumber, mint, cilantro, cumin, salt, and pepper. Cover and refrigerate until ready to serve.

Nutritional Information

  • Serving Size: 1 bowl
  • Per serving:
  • Calories 810
  • Total Fat 32 g
  • Saturated Fat 10 g
  • Cholesterol 40 mg
  • Carbohydrates 1230 g
  • Dietary Fibre 15 g
  • Sugar 12 g
  • Protein 30 g
  • Sodium 1230 mg
  • Potassium 1109 mg
  • Folate 335 mcg

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