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
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

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

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  • Nutrition
    PER SERVING
  • Calories
    460 Cals (est.)
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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

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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:
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