One of the things I wanted to demonstrate when creating the Mindful Meal Prep System was how a few simple preparations can become a variety of different meals. Rather than following a rigid meal plan, the idea is to have useful foundations ready to go, then build on them with fresh ingredients and flavours you enjoy.
This Mediterranean-inspired couscous and lentil bowl is a lovely example. Couscous and lentils provide the base, while crunchy cucumber, juicy tomatoes, fresh parsley and mint bring freshness. Crumbled feta and a simple lemon and olive oil dressing bring everything together.
It's an easy, satisfying lunch that works beautifully on its own, but it's also lovely served alongside herby baked falafel and roasted aubergine dip with tahini yoghurt for a more substantial Mediterranean-inspired meal.
I particularly like recipes like this for their flexibility. You can prepare a batch ahead for lunches during the week, adjust the herbs to suit what you have available, or serve it as part of a larger spread when you're entertaining.
Ingredients
Serves 3–4 | Prep time: 15 minutes
1 cup dry couscous
1 cup boiling water, or as directed by the packet
1 cup tinned brown or green lentils, drained and rinsed
½ cucumber, diced and deseeded
1 cup cherry tomatoes, quartered and deseeded
¼ cup fresh flat-leaf parsley, finely chopped
2 tbsp fresh mint, finely chopped
50g feta, crumbled
For the dressing
2 tbsp extra virgin olive oil
2 tbsp fresh lemon juice, or to taste
Salt and freshly ground black pepper
Method
1. Prepare the couscous
Place the couscous in a heatproof bowl and pour over the boiling water (check the packet instructions first and prepare cous cous accordingly). Cover and leave to stand according to the packet instructions. Fluff with a fork and allow to cool.
2. Prepare the vegetables and herbs
Dice the cucumber, quarter the cherry tomatoes, and finely chop the parsley and mint.
3. Combine the ingredients
Add the cooled couscous, drained lentils, cucumber, tomatoes, parsley and mint to a large mixing bowl. Toss gently to combine.
4. Make the dressing
Whisk together the olive oil, lemon juice, salt and freshly ground black pepper.
5. Dress the salad
Pour the dressing over the couscous mixture and toss gently. Taste and adjust the lemon juice and seasoning as needed.
6. Finish and serve
Scatter the crumbled feta over the top, along with a few extra mint or parsley leaves if desired. Serve straight away or divide into portions for the week ahead.
Meal prep & storage
This bowl is ideal for preparing ahead, making it a useful option for weekday lunches.
Store in an airtight container in the refrigerator and consume within 3–4 days.
For the freshest texture, keep the dressing and feta separate until serving.
If you've already dressed the salad, it will still keep well, although the vegetables may release a little moisture over time.
Add extra fresh herbs and a squeeze of lemon before serving to brighten the flavours.
Serving suggestion
Enjoy this couscous and lentil bowl on its own for a fresh, satisfying lunch, or serve it alongside herby baked falafel and roasted aubergine dip with tahini yoghurt for a Mediterranean-inspired spread.
The Mindful Meal Prep System
This bowl is one example of the flexible approach at the heart of the Mindful Meal Prep System. By preparing a few useful foundations ahead of time, you can create different meals throughout the week without starting from scratch or following a strict plan.
It's about making nourishment easier, giving yourself options and finding a rhythm in the kitchen that works for you.
You can explore the Mindful Meal Prep System here for more ideas and inspiration.