Wholesome & Flavorful: Creamy Dijon Red Lentils with Mustardy Roasted Vegetables – Your Go-To Vegan Comfort Bowl
There’s nothing quite like a meal that feels both incredibly nourishing and deeply satisfying. These Creamy Dijon Red Lentils with Mustardy Roasted Veggies embody the very essence of wholesome vegan comfort food. This easy, plant-based dinner recipe offers a delightful combination of earthy whole grains and perfectly roasted vegetables, creating a hearty and satisfying one-bowl experience that will leave you feeling completely content.
My love for a well-crafted grain bowl, brimming with vibrant flavors and delicious veggie options, knows no bounds. This particular vegan grain bowl begins with a foundation of creamy Dijon red lentils and chewy farro, a combination that sets the stage for an extraordinary meal. Topping it all off is a perfect medley of mushrooms, carrots, and cauliflower, each roasted to perfection in a tangy mustardy vinaigrette that truly seals the deal. Prepare to meet your new favorite healthy vegan meal – seriously, it’s that good.
This recipe isn’t just about delicious taste; it’s about providing your body with a powerhouse of nutrition. Every component, from the protein-packed lentils to the fiber-rich farro and vitamin-loaded vegetables, works together to create a meal that fuels you from the inside out. It’s an ideal choice for a weeknight dinner, meal prepping for lunches, or any time you crave a comforting, guilt-free dish.
How to Craft Your Delicious Vegan Grain Bowl
Creating this flavorful Dijon lentil and roasted vegetable bowl is simpler than you might think. With just a few straightforward steps, you’ll have a truly impressive meal on your table. Let’s walk through the process:
1. Prepare the Zesty Dijon Marinade for the Roasted Veggies
The secret to incredibly flavorful roasted vegetables lies in a good marinade. This Dijon vinaigrette is quick to whisk together and infuses the veggies with a wonderful tangy and slightly sweet kick. Gather these simple ingredients:
- Olive oil: The base of our vinaigrette, helping the veggies crisp up beautifully.
- Coarse grain mustard: Adds a robust, zesty flavor and a pleasant textural element.
- Maple syrup: Balances the mustard’s tang with a touch of natural sweetness, encouraging caramelization during roasting.
- Lemon (zested and juiced): Provides bright, fresh acidity that lifts all the other flavors. Don’t skip the zest for extra aroma!
- Salt + Pepper: Essential seasonings to enhance the natural taste of the vegetables.
In a small bowl, simply whisk all these ingredients together until thoroughly combined. This vibrant marinade will transform your humble vegetables into something truly special.
2. Prep Your Vegetables for Roasting
Careful preparation ensures even cooking and optimal flavor. Here’s how to get your veggies ready for their mustardy bath:
- Carrots: Peel your carrots and cut them into thin spears on the diagonal. Cutting them this way not only looks appealing but also provides more surface area for the marinade and even roasting.
- Mushrooms: Mushrooms are like sponges, so never run them under water. Instead, use a slightly damp paper towel to gently wipe off any dirt. Then, thickly slice them. Thicker slices prevent them from shrinking too much and becoming rubbery during roasting.
- Cauliflower: Trim the cauliflower into bite-sized florets. Aim for consistent size to ensure they cook at the same rate as the carrots and mushrooms.
Once prepped, arrange all the vegetables on a large rimmed baking tray. It’s crucial to spread them in a single layer. Overcrowding the pan will steam the vegetables instead of roasting them, preventing that desirable crispiness and caramelization.
3. Roast to Perfection
Now for the magic! Drizzle the prepared mustardy marinade evenly over the arranged vegetables. Use your hands to gently toss and coat every piece, ensuring each bite gets a burst of flavor.
Roast the vegetables in a preheated 400°F (200°C) oven for about 25 minutes. Keep an eye on them; you want them to be tender-crisp, with a lovely golden-brown char on the edges, but still retaining a bit of bite. This texture contrast is key!
4. Cook the Creamy Lentil and Farro Base
While your vegetables are roasting, you can simultaneously prepare the incredibly satisfying base for your grain bowl. A mixture of farro, red lentils, olive oil, mustard, and water comes together on the stovetop in about 20 minutes, perfectly timed with your roasting vegetables.
Why Red Lentils are a Vegan Superfood: Red lentils are an absolute gem in plant-based cooking. They are an excellent source of dietary fiber, incredibly low in fat, and serve as a crucial source of plant-based protein, making them ideal for vegan diets. What sets red lentils apart is their slightly sweeter and nuttier flavor compared to other lentil varieties. I particularly love how they naturally break down a bit when cooked, creating a wonderfully creamy texture. This characteristic is perfect for thickening up the base of these Dijon lentils, providing a rich, saucy consistency that clings beautifully to the farro and roasted vegetables.
The Nutty Goodness of Farro: Farro is a truly ancient grain that deserves a spotlight in modern diets. It’s wonderfully healthy, offering a unique nutty flavor and a satisfyingly chewy texture that adds an irresistible twist to this recipe when paired with the creamy red lentils. I wholeheartedly recommend farro as an unprocessed whole-grain choice due to its impressive nutritional profile. It’s packed with adequate dietary fiber, which is vital for maintaining digestive health, promoting regular bowel movements, and helping regulate blood sugar levels. Furthermore, the fiber content in farro helps you feel fuller for longer, which can be a significant aid in weight management. It’s for these same reasons that I often incorporate farro into other healthy recipes, like my arugula farro salad.
I honestly could enjoy a variation of this healthy vegan grain bowl every single day. The combination of perfectly roasted vegetables atop a delicious and creamy mustard-infused lentil and farro base is simply irresistible. It offers a generous amount of plant-based protein, an abundance of fiber, and is loaded with a diverse array of vitamins, minerals, and antioxidants. I don’t know about you, but I am a huge fan of a complete meal in a single bowl. Especially one that’s not only incredibly nutritious and delicious but also remarkably easy to prepare.
Debra’s Pro Tips for Success
- Vegetable Substitutions: This recipe is incredibly versatile! Feel free to substitute broccoli, asparagus, zucchini, or even sliced cabbage for the cauliflower if desired. Any hearty vegetables you enjoy will work wonderfully with this flavorful marinade and roasting method. Experiment with seasonal produce for fresh twists!
- Gluten-Free Alternative: Faro is a fantastic whole grain, but it does contain gluten. If you need a gluten-free alternative, simply use an equal amount of cooked brown rice, quinoa, or even gluten-free pasta instead. Adjust cooking liquid for the grains accordingly.
- Mushroom Cleaning Hack: As mentioned, avoid rinsing mushrooms under water. They are highly porous and will absorb water like a sponge, leading to soggy, unappetizing results when cooked. A gently damp paper towel is all you need to scrub off any dirt.
- Meal Prep Friendly: This dish is excellent for meal prep! Cook a larger batch of lentils and farro, and roast extra vegetables. Store them separately in airtight containers in the refrigerator for up to 3-4 days. Reheat gently and assemble your bowls when ready for a quick, healthy meal.
- Add Fresh Herbs: A sprinkle of fresh parsley, dill, or chives over the finished bowl adds a bright, fresh note and appealing color. Don’t underestimate the power of fresh herbs!
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📖 Recipe
Dijon Red Lentils with Roasted Veggies
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Ingredients
FOR THE ROASTED VEGGIES:
- 10 oz. baby bella mushrooms
- ½ head cauliflower
- 4 large carrots
- 2 Tablespoons olive oil
- 1 Tablespoon coarse grain mustard
- 1 Tablespoon maple syrup
- 1 lemon zested and juiced
- ½ teaspoon Sea salt
- ½ teaspoon Freshly ground black pepper
FOR THE CREAMY LENTILS & FARRO:
- 1 Tablespoon olive oil
- ½ cup farro
- ½ cup red lentils
- 2 Tablespoons Dijon mustard
- 3 cups water
- Pinch sea salt
Instructions
FOR THE ROASTED VEGGIES:
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Preheat your oven to 400 degrees Fahrenheit (200°C). This ensures your vegetables start roasting immediately for optimal crispness.
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Carefully clean the baby bella mushrooms. Remember, use a barely moist paper towel to gently brush off any dirt – avoid rinsing them under water. After cleaning, trim the ends and thickly slice the mushrooms for robust texture.
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Trim the cauliflower into uniform, bite-sized florets. Consistency in size helps them roast evenly.
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Peel the large carrots and slice them into thick spears on the diagonal. This provides more surface area for the marinade and an attractive presentation.
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Place all the prepared veggies on a large, rimmed baking sheet. Arrange them in a single layer to ensure proper roasting rather than steaming. For easier cleanup, you can line the baking sheet with unbleached parchment paper, but it’s not strictly necessary.
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In a small bowl, whisk together the olive oil, coarse grain mustard, maple syrup, lemon zest and juice, and a pinch of salt and pepper. Pour this vibrant mustardy marinade evenly over the vegetables on the baking sheet. Use your hands to gently toss and mix until all the veggies are well coated.
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Roast the vegetables in the preheated oven for 20-25 minutes, or until they are tender, slightly caramelized, and starting to crisp up at the edges. Remove from oven and set aside.
MEANWHILE, MAKE THE FARRO + LENTILS:
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While the vegetables are roasting, prepare the farro and lentils. Start by picking over and thoroughly rinsing both the red lentils and farro under cold water. Drain well to remove any debris or starch.
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Heat a small saucepan over medium heat. Swirl in 1 tablespoon of olive oil. Add the rinsed farro, red lentils, and Dijon mustard, stirring to coat. Pour in 3 cups of water and add a pinch of sea salt. Stir everything well and bring the mixture to a boil. Once boiling, reduce the heat to a gentle simmer, cover, and cook for approximately 20 minutes, or until the farro is tender yet chewy and the lentils have softened. Not all the liquid will be fully absorbed; the mixture should be somewhat saucy and creamy. The red lentils will naturally break down, acting as a natural thickener for the sauce, while the farro will retain its firm, delightful texture.
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To serve, pile the warm, creamy lentil and farro mixture into the bottom of individual serving bowls. Generously top with the freshly roasted vegetables. For an extra touch of freshness and color, sprinkle with freshly chopped parsley, if desired. Enjoy your hearty and healthy vegan comfort bowl!
Nutrition
Note
The nutrition calculations were done using online tools and are estimates only. To obtain the most accurate representation of the nutritional information for any given recipe, you should calculate it with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete, and useful.
