Spiced lentils with roasted cauliflower and brown rice
Lentil Meal Prep
Lentil Meal Prep
45 minEasy
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Servings
5
5 meals
Difficulty
Easy
Cost
Budget
$
Lentil Meal Prep
Spiced lentils with roasted cauliflower and brown rice
Hearty spiced green lentils simmered with tomatoes and cumin, paired with roasted cauliflower and nutty brown rice. A budget-friendly, plant-based meal prep powerhouse.
10m
Prep Time
35m
Cook Time
45m
Total Time
5
Servings
Easy
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
Lentils are the ultimate budget meal-prep ingredient—dirt cheap, packed with protein and fiber, and they absorb flavors beautifully. This spiced version keeps you full for hours.
Ingredients
- 2 cups dried green or brown lentils, rinsed
- 1 can (14 oz) diced tomatoes, 1 onion diced, 3 cloves garlic, 2 tsp cumin, 1 tsp turmeric
- 1 head cauliflower, cut into florets and roasted
- 3 cups cooked brown rice
- 4 cups vegetable broth
- Lemon juice, cilantro, and optional yogurt for serving
OvenBake
Test Kitchen Pick
Sheet Pan
Helpful Tool
Why a good sheet pan helps here
The pan is doing more work here than it looks like. A sturdy, evenly heating sheet pan gives you better browning and fewer hot spots.
This recipe benefits from more even oven contact and easier cleanup.
- Promotes more even browning
- Useful across weeknight roasts and baking
A heavy rimmed sheet pan is one of the highest-use tools in almost any kitchen.
Shop sheet pan options for this recipeInstructions
- 1
Sauté onion and garlic until soft; add cumin and turmeric, cooking 30 seconds until fragrant.
- 2
Add lentils, diced tomatoes, and vegetable broth; bring to a boil, then simmer 25-30 minutes until tender.
- 3
Toss cauliflower florets with olive oil, salt, and a pinch of cumin; roast at 425°F for 20 minutes.
- 4
Cook brown rice according to package directions.
- 5
Divide rice, spiced lentils, and roasted cauliflower among 5 containers; finish with lemon juice and cilantro.
Serving Suggestions
Ways to Serve This Dish
Serve with warm naan bread or basmati rice
Top with fresh cilantro and a squeeze of lime
Pair with a cooling cucumber raita on the side
Serve with crusty artisan bread for dipping
Substitutions
Green lentilsBrown lentils or French Puy lentils
All hold their shape well
Brown riceQuinoa or naan bread
Both pair well with the spiced lentils
FlavorPantry
Test Kitchen Pick
Garam Masala
Helpful Pantry Staple
Why the spice blend matters
A better spice blend gives the recipe more rounded flavor without making you buy ten separate jars first.
This is often the pantry shortcut that makes the result taste more complete.
- Adds warmer depth quickly
- Useful across curries, lentils, and vegetable dishes
If you are cooking Indian food more than once, garam masala is a practical pantry anchor.
Shop garam masala for this recipeTips & Storage
Pro Tips
Add a big handful of spinach to the lentils in the last 2 minutes for extra greens.
Lentils thicken as they cool—add a splash of broth when reheating.
Storage
Refrigerate for up to 5 days. Lentils freeze excellently for up to 3 months.
Reheating
Microwave for 2-3 minutes, adding a splash of water to loosen the lentils.
Nutrition Facts
Per serving (0mg) · 5 servings
Calories380
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein6g
Carbohydrates58g
Fat22g
Fiber460mg
Sugar14g
Sodium18g
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Do I need to soak lentils?
- No, unlike dried beans, lentils cook quickly without soaking.
- Can I use red lentils?
- Yes, but they will break down into a dal-like consistency, which is also delicious.
Explore More
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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