Lentil & Chickpea Protein Bowl

Name: Lentil & Chickpea Protein Bowl
Total time: 40 min
Yield: 4
Ingredients: 300 g dried green lentils; 1 tin (400 g) chickpeas; 2 red peppers, cut into strips; 1 (about 250 g) courgette, in half-moons; 1 tbsp olive oil; 2 tsp ground cumin; 1 tsp smoked paprika; 160 g spinach; 600 g skyr or Greek-style yogurt; 120 g feta, crumbled; 40 g pumpkin seeds; 1 lemon; 2 cloves garlic, crushed; 10 g flat-leaf parsley, chopped

Green lentils and chickpeas under roasted peppers and courgette, a lemony herb yogurt and crumbled feta. A vegetarian bowl that actually reaches 50 g of protein per serving without a scoop of powder anywhere in it.

Fat loss friendlyVegetarianHigh proteinMeal prepFreezer friendly

Under 700 kcal and at least 50 g protein per serving — enough protein to hold on to muscle while you eat less.

A wide bowl of green lentils and chickpeas topped with charred red pepper and courgette, a swirl of white herb yogurt, crumbled feta and toasted pumpkin seeds, with lemon halves beside it.

Servings: 4
Total time: 40 min
Hands-on: 15 min

What you need

Roasting tray
Saucepan
4 meal-prep containers

Ingredients

300 gdried green lentils
1 tin (400 g)chickpeas— drained and rinsed — about 240 g
2red peppers, cut into strips
1 (about 250 g)courgette, in half-moons
1 tbspolive oil
2 tspground cumin
1 tspsmoked paprika
160 gspinach
600 gskyr or Greek-style yogurt— 150 g per bowl
120 gfeta, crumbled
40 gpumpkin seeds
1lemon— zest and juice
2 clovesgarlic, crushed
10 gflat-leaf parsley, chopped

How to make it

Heat the oven to 220 °C. Toss the peppers and courgette with the oil, cumin and paprika and roast for 25 minutes, until the edges catch.
Rinse the lentils and simmer them in plenty of salted water for 20–25 minutes, until tender but still holding their shape. Drain them well — a wet base makes a sad bowl.
Fold the chickpeas through the hot lentils so they warm in the residual heat, then stir in the lemon juice, half the garlic and a good pinch of salt.
Stir the spinach into the warm lentils a handful at a time and let it wilt.
Make the herb yogurt: stir the skyr with the remaining garlic, the lemon zest, the parsley and salt to taste.
Build the bowls with the lentil base, the roasted vegetables, a heavy spoon of herb yogurt, the feta and the pumpkin seeds. Toast the seeds in a dry pan first if you have two spare minutes — it is worth it.
The lentil base freezes for three months on its own. Add the yogurt, feta and seeds after reheating, never before.

Per serving, roughly

Energy: ~665 kcal
Protein: ~50 g
Carbs: ~70 g
Fat: ~18 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Vegan

Use a high-protein soy yogurt instead of the skyr and 40 g of smoked tofu per bowl instead of the feta. That lands at roughly 45 g of protein rather than 50 — still a strong vegan bowl, but be honest with yourself about the gap if you are counting.

Coach's tip

If you train and eat vegetarian, per-meal protein is the thing that quietly holds you back — not total calories. This bowl exists to prove the number is reachable with real food: four sources stacked in one dish, no powder. Build the rest of your week the same way and the daily total stops being a problem.

More recipes

Other recipes worth a place in your week.

MealsGreek Chicken BowlOregano-and-lemon chicken with crisp roast potatoes, a sharp cucumber-tomato salad and tzatziki made from skyr rather than full-fat yogurt. It is the highest-protein bowl in the collection at around 64 g, and it does not taste like diet food.MealsBlack Bean & Crispy Tofu Burrito Rice BowlSmoky black beans and crispy tofu over lime rice. Beans alone would leave you around 25 g of protein — the tofu is what closes the gap to 40.MealsHigh-Protein Chili con CarneA proper chili built on lean 5% beef mince, kidney beans and smoked paprika, served over rice with a heavy spoon of skyr instead of sour cream. It makes four portions, freezes well, and tastes better on day two.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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