Sprouted Red Lentil, Quinoa Nourish Bowl

One of the things I look forward to in the summer is being outdoors. Taking a walk in the woods, planting a  garden, doing an outdoor activity, eating dinner outside, going on a picnic or just being in nature are all things that I enjoy. I have found that I always feel relaxed when I’m unplugged and outdoors. It makes me happy and energizes my creative thinking. I often take breaks from the routine busyness of life and engage myself with nature. I think I have never told you before that I work for my husband. I do bookkeeping, payroll accounting, and other stuff like keeping track of the inventory. This keeps me going during the week. My husband  is a Veterinarian and owns two pet hospitals in Vancouver. One of the benefits of working with my husband is that while I’m super busy all the time, I can plan my own schedule. So if I want to take a break in the middle of the week … I can.



Whenever time permits I do yoga and go for long walks with my friend Taran.  Last few weeks I got so busy that I didn’t get time to see her even though we live in the same neighborhood. So, last Wednesday we both decided to spend sometime at 1001 Steps Park in Surrey. I don’t know who told us about this park but we planned to go there for a change.



She picked me up from my house and we set out to do the 1001 steps.  As we were doing this for the first time we were not sure what to expect. We parked our car in the Crescent Beach neighborhood and walked down to where the stairs began. It didn’t take us long to descend the stairs but it was great to be there amidst the greenery and peacefulness rarely experienced in everyday life. At the end of the wooden steps we followed a dirt path leading towards the cobble beach. After stopping to take some photos and admiring the beauty of the ocean, we headed back up the stairs. It was harder on the way up, but it was enjoyable and refreshing. I am not sure why these steps are famous as ‘one thousand one steps’, when in real there are a total of 234 steps. We went up and down three times. After our workout (which we didn’t realize at that time) we stopped for a gourmet coffee at an Italian jewelry and clothing shop in a nearby plaza. Everything was so expensive. We came out without buying anything and had coffee at a different place. Our initial plan was to have lunch together but there was no traffic on the highway plus doing the steps was not that hard so we came back to have lunch at home. (Even though it wasn’t difficult it was still a good workout. My legs kept hurting for three days).





I made lunch from the food I had in the refrigerator. I combined quinoa with sprouted red lentil that I had actually made for millet crepes, and added other plant based goodness into a hearty healthy meal. I adore the way it came about. The presentation looked beautiful so I took pictures and thought to share the recipe with you guys. It was very delicious and all the flavors and textures worked brilliantly together. This recipe is similar to creating a Buddha bowl, the latest food trend. I usually eat my food in a saucer or bowl with three or four items nestled in one so I love its concept of combining all food groups in one bowl.



My dear friends, enjoy the beautiful weather while it lasts and do try this recipe when you want to spend less time on the stove top but want something nutritious and flavor packed. Don’t be put off by the long list of ingredients. It’s incredibly versatile and easily customizable. The main component is the sprouted red lentils.  Once they are sprouted it doesn’t take long to cook. For grains although I used quinoa, you can use a different grain. Try rice, millet, or noodles. If you are confused about eating noodles with lentils then check this out. They actually go really well together. Don’t like kale? Try spinach or other greens. Make this recipe your own and have it your way.

Just to let you know the sprouted red lentils was the dish I served with Quinoa tabbouleh during yoga retreat at my home.



Sprouted Red Lentil, Quinoa Nourish Bowl

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Yield: 4 servings

Nourishing and flavor packed one bowl lunch.


    Seasoned Sprouted red lentil
  • 300 g (2 1/2 cups) sprouted red lentil, made from 150 g dry lentil
  • 1/3 cup, thinly sliced red onion
  • 1" piece ginger, minced
  • 1 large roma tomato, finely chopped
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • Salt to taste
  • 3-4 green chilies, chopped
  • 1/2 tsp turmeric powder
  • 1 tbsp. oil
  • 2 tbsp. cilantro, finely chopped
  • Lemony kale
  • 1 bunch kale, ribs removed and chopped into small, bite-sized pieces
  • 1/4 cup lemon juice
  • 1 tbsp. olive oil
  • Salt to taste
  • Ingredients for cooking quinoa:
  • 3/4 cup quinoa
  • 1 1/2 cups water
  • 1 tsp salt
  • 1 tsp black pepper
  • Other ingredients
  • Mini seedless cucumbers, sliced
  • Avocado, diced
  • Grape tomatoes, halved
  • Red radish, sliced
  • Mint chutney


  1. To prepare quinoa bring 1 1/2 cups of water to a boil.
  2. Add salt, black pepper and rinsed quinoa. Return to boil, cover, then reduce heat and simmer for 15 minutes or until all the liquid has absorbed.
  3. While the quinoa is cooking, heat oil in a skillet to cook sprouted red lentil.
  4. When the oil is hot, add the cumin seeds.
  5. After they crackle, add the sliced onion and when it turns light brown add the ginger and turmeric powder.
  6. Stir fry for a minute then add in the chopped tomatoes and salt.
  7. Cook for few minutes until soft (sprinkle water if you find them sticking at the bottom).
  8. Now put in the sprouted lentil and 1/2 cup water, cover with the lid, and leave to cook through for around 5-7 minutes.
  9. Before serving, stir in cilantro, chopped green chili, coriander and cumin powder.
  10. After the 15 minutes has lapsed remove quinoa from heat and let it sit covered for 10 minutes.
  11. To make the lemony kale, whisk together the lemon juice, olive oil, and salt. Toss the chopped kale with the lemon marinade in a mixing bowl.
  12. To serve, place a serving of quinoa, seasoned sprouted lentil and lemony kale on one side in a bowl or saucer. Then the cucumber, tomato, radish and avocado and mint chutney on the other.
  13. Enjoy!


This post is part of CookBlogShare.

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  • comment-avatar
    Michelle Frank | Flipped-Out Food June 13, 2017 (5:30 am)

    I certainly share your love of the outdoors. What a beautiful area you visited! These bowls are just the fuel for climbing that stairway: such vibrant, healthy ingredients—and I love the combination of spices!

    • comment-avatar
      Balvinder June 13, 2017 (5:39 am)

      It is a nurturing experience, with all the greenery and rich stillness that we ignore living indoors. Yes, this nourish bowl made the perfect light and healthy meal after the workout.
      Thank you for stopping by!

  • comment-avatar
    David @ Spiced June 13, 2017 (5:46 am)

    Wow, what a fun trip to that park! (And I have to wonder whether you counted each of those 234 stairs to get an accurate number? Hah!) I love that you’re able to set your own schedule, and I really love that your husband is a vet! Yay, animals! So I don’t think I’ve ever made a dish with sprouted lentils, but I’m putting it on the list. This sounds amazing!!

    • comment-avatar
      Balvinder June 13, 2017 (7:02 am)

      Haha, David! Yes, we counted three times. Sprouted lentils are yummy and nutritious than boiled.Hope you will try and enjoy!

  • comment-avatar
    Angie@Angie's Recipes June 13, 2017 (5:59 am)

    I would love to join you walk in that beautiful and peaceful place! The quinoa power bowl looks absolutely delicious.

    • comment-avatar
      Balvinder June 13, 2017 (7:06 am)

      Welcome Angie! It will be fun.

  • comment-avatar
    Monica June 13, 2017 (10:32 am)

    I confess that I’m not an outdoor person…but I do crave sunshine and I plan to take full advantage of summer. It’s really nice to hear about your life and schedule and seeing pictures of you out and about, doing fun activities, with your friends. This nourish bowl is right up my alley. I also mix a few ingredients up, anchored by a grain, and eat this way for dinner. Your meal really turned out beautifully. Very glad you photographed and shared it with us. All the best with your husband’s business. Don’t work too hard now! ; )

    • comment-avatar
      Balvinder June 14, 2017 (8:02 am)

      Good morning my friend, Thank you the best wishes.
      Using a mix of few ingredients over a grain base is a always great way to tackle dinner since it creates a balanced meal. Hope you will enjoy this bowl, too!
      Have a great day!

  • comment-avatar
    Juliana June 13, 2017 (11:53 am)

    Oh Balvinder…awesome pictures…thank you so much for sharing them….beautiful nature.
    The bowl looks delicious, I have used sprouted lentils, but only in soup…so thank you for the inspiration…this bowl will be very nice for the summer days.
    Have a wonderful week ahead 🙂

  • comment-avatar
    Mandy June 13, 2017 (12:56 pm)

    What a beautiful, nourishing meal! I’d enjoy every aspect of it. The 1001 steps looks like a beautiful spot to visit too. Enjoy the sunshine!

  • comment-avatar
    Merryn@merrynsmenu June 13, 2017 (6:49 pm)

    What a winning lunch combination. So healthy and fresh, just like your beautiful surrounds. Pretty and relaxing 8)

  • comment-avatar
    Abbe@This is How I Cook June 13, 2017 (7:43 pm)

    Well, this was a lunch worth coming home to! Love that walk-I could use some stair climbing myself!

  • comment-avatar
    cheri June 14, 2017 (7:56 am)

    I also enjoy the outdoors and your pictures are lovely. Love how you sprouted your lentils, everything looks delicious!

  • comment-avatar
    Veena Theagarajan June 14, 2017 (8:45 pm)

    Healthy bowl! yum!

  • comment-avatar
    Blackswan June 15, 2017 (4:51 am)

    A thousand steps? I’ll probably faint before even starting. Hahaha! Nice lunch you’ve got here, dear! xoxo

  • comment-avatar
    Monika June 16, 2017 (12:11 am)

    Quinoa is healthy on its own but in this dish, with all the other wonderful ingredients, it’s super super healthy! Looks delicious:) #CookBlogShare

  • comment-avatar
    Cathleen @ A Taste of Madness June 16, 2017 (5:35 am)

    Totally know what you mean about the leg pain after a good stairs workout 😉
    I have been meaning to try sprouted grains, but haven’t got around to it. This looks so nutritious!

  • comment-avatar
    Adina June 16, 2017 (7:11 am)

    What a lovely day you had, I like spending time with my girlfriends as well, and we always end up having a coffee somewhere or with me cooking something. Nobody ever seems to do the cooking or baking in my group of friends, it is always me… 🙂 This bowl looks like a perfect choice after the 1001 steps.

  • comment-avatar
    jacqui June 16, 2017 (7:19 am)

    Oh wow what a stunning place for a walk and such a healthy and nutritious lunch. Thank you for sharing on #CookBlogShare

  • comment-avatar
    Moja pasja smaku June 18, 2017 (1:24 am)

    Mmm love it! Beautiful photos! <3

  • comment-avatar
    Katerina June 19, 2017 (12:35 am)

    What a beautiful place to walk into! I have never tried sprouted lentils but you reminded me of primary school where we put lentils on a wet cotton and they sprouted to little greens!

  • comment-avatar
    Agness of Run Agness Run June 20, 2017 (4:48 am)

    This is a nutrient-dense bowl! Loved the idea!

  • comment-avatar
    Easyfoodsmith June 22, 2017 (12:29 am)

    This is the kind of meal I would love to grab on a hot summer day… light yet filling and full of goodness and deliciousness.

  • comment-avatar
    Ritu Ahuja June 22, 2017 (7:09 am)

    Wow!! Beautiful travel experience dear. This bowl is full of nutrition. Quinoa and these ingredients is the best combination ever. I will try out this recipe soon. Yum 🙂

    • comment-avatar
      Balvinder June 22, 2017 (3:44 pm)

      Thank you, Ritu! Quinoa is fabulous with so many different ingredients. Do try it if you get the chance!

  • comment-avatar
    natalia20041989 July 6, 2017 (12:50 am)

    Looks so delicious and healthy!☺