Mediterranean Lentil Bowl with Roasted Cauliflower, Peppers, & Yogurt Dressing

Mediterranean Lentil Bowl

with Roasted Cauliflower, Peppers, & Yogurt Dressing

40 MIN
2 SmartPoints®
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
600 Calories or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Keto Friendly
These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).
45g Of Protein
These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
Wheat Free
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

In this flavorful vegetarian dish, we’re using a creamy harissa-spiced dressing to bring together our hearty lentils and cauliflower—roasted with za’atar, a medley of herbs, sesame seeds, and sumac. It’s all topped with a soft-boiled egg, whose yolk adds irresistible richness to the vibrant dish.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

See Plans
  • Nutrition
    PER SERVING
  • Calories
    460 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
time-saving
tips & techniques
Make the soft-boiled eggs:
1 Make the soft-boiled eggs:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with water; cover and heat to boiling on high. Once boiling, carefully add the eggs and cook 6 to 7 minutes. Leaving the water boiling, using a slotted spoon or tongs, remove the eggs from the pot and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, carefully peel the cooked eggs. Season with salt and pepper.

Prepare & roast the cauliflower:
2 Prepare & roast the cauliflower:

While the eggs cook, wash and dry the fresh produce. Cut out and discard the core of the cauliflower; cut into small florets. Place on a sheet pan. Drizzle with 1 teaspoon of olive oil and season with enough of the za’atar to coat (you may have extra). Toss to thoroughly coat. Arrange in an even layer on one side of the sheet pan. Roast 5 minutes. Leaving the oven on, remove from the oven.

Cook the lentils:
3 Cook the lentils:

While the cauliflower roasts, add the lentils to same pot of boiling water. Cook, uncovered, 25 to 27 minutes, or until tender. Turn off the heat. Drain thoroughly and rinse under warm water. Return to the pot. 

Prepare & roast the vegetables:
4 Prepare & roast the vegetables:

While the lentils cook, cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and quarter the shallot. Combine in a bowl. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; stir to coat. Carefully transfer to the other side of the sheet pan of partially roasted cauliflower. Arrange in an even layer. Roast 17 to 19 minutes, or until the vegetables are browned and tender when pierced with a fork. Remove from the oven.

Prepare the parsley & make the dressing:
5 Prepare the parsley & make the dressing:

While the vegetables roast, roughly chop the parsley leaves and stems. In a bowl, combine the yogurt, harissa paste, vinegar, and 2 tablespoons of water. Taste, then season with salt and pepper if desired.

Finish the lentils & serve your dish:
6 Finish the lentils & serve your dish:

To the pot of cooked lentils, add 1 tablespoon of the dressing and 1 teaspoon of olive oil; stir to thoroughly coat. Add the roasted vegetables; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished lentils topped with the seasoned eggs. Drizzle with the remaining dressing and garnish with the chopped parsley. Enjoy!

Tips from Home Chefs

Make the soft-boiled eggs:
1 Make the soft-boiled eggs:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with water; cover and heat to boiling on high. Once boiling, carefully add the eggs and cook 6 to 7 minutes. Leaving the water boiling, using a slotted spoon or tongs, remove the eggs from the pot and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, carefully peel the cooked eggs. Season with salt and pepper.

2 Prepare & roast the cauliflower:

While the eggs cook, wash and dry the fresh produce. Cut out and discard the core of the cauliflower; cut into small florets. Place on a sheet pan. Drizzle with 1 teaspoon of olive oil and season with enough of the za’atar to coat (you may have extra). Toss to thoroughly coat. Arrange in an even layer on one side of the sheet pan. Roast 5 minutes. Leaving the oven on, remove from the oven.

Prepare & roast the cauliflower:
Cook the lentils:
3 Cook the lentils:

While the cauliflower roasts, add the lentils to same pot of boiling water. Cook, uncovered, 25 to 27 minutes, or until tender. Turn off the heat. Drain thoroughly and rinse under warm water. Return to the pot. 

4 Prepare & roast the vegetables:

While the lentils cook, cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and quarter the shallot. Combine in a bowl. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; stir to coat. Carefully transfer to the other side of the sheet pan of partially roasted cauliflower. Arrange in an even layer. Roast 17 to 19 minutes, or until the vegetables are browned and tender when pierced with a fork. Remove from the oven.

Prepare & roast the vegetables:
Prepare the parsley & make the dressing:
5 Prepare the parsley & make the dressing:

While the vegetables roast, roughly chop the parsley leaves and stems. In a bowl, combine the yogurt, harissa paste, vinegar, and 2 tablespoons of water. Taste, then season with salt and pepper if desired.

6 Finish the lentils & serve your dish:

To the pot of cooked lentils, add 1 tablespoon of the dressing and 1 teaspoon of olive oil; stir to thoroughly coat. Add the roasted vegetables; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished lentils topped with the seasoned eggs. Drizzle with the remaining dressing and garnish with the chopped parsley. Enjoy!

Finish the lentils & serve your dish:
Browse Steps
1 of 6