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overhead shot of the lentil bowls set against a grey backdrop

Mediterranean Lentil Bowls with Kale Caesar Salad

  • Author: Allison
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan


These vegan Mediterranean lentil bowls feature lemony marinated lentils, avocado kale Caesar salad, and brown rice. They’re energizing, hearty, and packed with protein and antioxidants.



Lemon Marinated Lentils

  • 1 tbsp extra virgin olive oil
  • 1 medium red onion, diced
  • 3 cloves of garlic, minced
  • 1/4 tsp each sea salt, freshly ground black pepper, and chili flakes
  • 2 medium zucchini, sliced into half circles or full circles, depending on size
  • 2 medium tomatoes, diced
  • 3 cups cooked French green or black lentils (from 1 cup dry lentils- see post for cooking instructions)
  • 1 tbsp capers
  • 1/4 cup finely chopped sun-dried tomatoes or olives
  • Zest of 1 organic lemon
  • 2 tbsp freshly squeezed lemon juice
  • 1/4 cup each chopped fresh parsley and mint

Avocado Kale Caesar Salad

  • 1 very large bunch or 2 small bunches green kale
  • 1 medium ripe avocado
  • 1/4 cup hulled hemp seeds (also called hemp hearts)
  • 1 tbsp capers
  • 1 tsp vegan Worcestershire sauce (I like Wizard’s brand)
  • 1 tsp dijon mustard
  • 2 medium cloves of garlic
  • 2 tbsp nutritional yeast
  • 1 tbsp extra virgin olive oil
  • Zest of one organic lemon
  • 1/4 cup freshly squeezed lemon juice (from about 1 whole lemon)
  • 1/2 tsp fine sea salt
  • Freshly ground black pepper to taste
  • 1/2 cup water
  • 1/3 cup cashew hemp parmesan, plus more for garnish

For Serving:

  • Cooked brown rice, quinoa, millet, buckwheat, farro, or pasta



  1. Start by getting the brown rice (or whichever grain you’re using) cooking.
  2. Make the lemon marinated lentils: Warm the olive oil in a large skillet over medium heat. Add the onion, garlic, and salt. Cook, stirring occasionally, until lightly browned, 5-8 minutes. Add pepper and chili flakes. Next, add the zucchini and cook just until tender but not soggy, 4 minutes. Add the tomatoes. Mix in the cooked lentils. Stir in the capers, sun-dried tomatoes or olives, lemon zest, and lemon juice. Remove from the heat and, once cool, add the herbs. Set aside.
  3. Make the avocado kale Caesar salad: Wash and dry the kale. Chop into ribbons and place in a bowl. Add the avocado, hemp, capers, Worcestershire sauce, garlic, nutritional yeast, dijon mustard, lemon zest, lemon juice, salt, pepper, and water to a blender and blend until smooth. Pour half of the dressing over the kale and use your hands to massage it into each and every bit of kale. Sprinkle on the cashew hemp parmesan and toss to incorporate. Start with half of the dressing and add more as needed. Depending on the size of your kale bunches, you might not need all of the dressing. Store any extra dressing in an airtight container in the fridge, where it keeps for several days. 
  4. Divide the lentils, rice, and kale salad between bowls and serve!


Cook time does not include time required to cook the rice.

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Supper, Lunch, Bowls
  • Cuisine: Mediterranean

Keywords: vegan lentil bowls, Mediterranean lentil bowls, avocado kale Caesar salad