Bowl with lentils, quinoa and avocado

Looking for balanced energy?

This nourish bowl combines lentils, quinoa and avocado for a complete, plant-based meal that keeps your energy steady – perfect before or after training. It’s rich in fibre, protein and healthy fats that support your gut, immune system and mood.

 

Ingredients for 1 serving

• 150 ml quinoa, cooked                                     
• 150ml black/green lentils, cooked              
• 1 medium sweet potato, baked or steamed and cooled
• 100ml broccoli, steamed 
• 100ml cherry tomatoes or/and red and yellow pepper, chopped 
• 250ml leafy greens, (spinach, kale, or arugula)
• ½ avocado, sliced
• A bunch of fresh herbs, parsley, mint, or /and coriander
• 2 tbsp mixed seeds, chia, flax, pumpkin, and sunflower or/and a sprinkle of hemp seeds              

Optional extra protein: Piece of steamed wild salmon or trout, grilled chicken meat, boiled eggs or tofu. 

Lemon–tahini dressing (1 portion) 

• 1 tbsp tahini
• 1 tsp avocado, mct- or flaxseed oil 
• 1 tsp lemon juice
• 1 tsp water 
• Pinch of salt (optional)

 

How to make the bowl 

1. Wash and cut all vegetables and herbs.

2. Cook quinoa and lentils separately, following package instructions.

3. Cut the sweet potato into 2–3 cm cubes and bake at 160°C for 20–25 minutes.

4. Steam or bake the broccoli for a few minutes.

5. Whisk together all ingredients for the dressing.

6. Assemble the bowl: start with quinoa and lentils, add the remaining ingredients, top with herbs and seeds, and finish with a drizzle of dressing.
 

Health benefits

This bowl provides a balanced mix of macronutrients for steady energy and satiety. Lentils and quinoa together form a complete plant-based amino acid profile, supporting muscle repair, nervous system balance and detoxification.

Each serving is naturally high in fibre and rich in magnesium, iron and zinc – essential minerals for metabolism, energy production and immune support. Vitamins A and C from the vegetables contribute to healthy skin and defences, while the mixed seeds add omega-3s that calm inflammation and support mood balance.

Tahini brings a creamy texture and delivers plant-based calcium for strong bones and healthy digestion.

Tip: Make extra portions for an easy, gut-friendly lunch the next day. And remember to maintain your vitamin D levels with supplementation during the darker winter months.

 

Want more gut-friendly recipes that support energy and wellbeing? See all our recipes here.