Roasted eggplant and lentil bowls with cardamom yogurt are fiber-rich, plant-based bowls brimming with nutrients and Indian spices. Perfect for make-ahead lunches or easy weeknight dinners. Oh the love I have for these warming, satiating bowls of bliss. Roasted eggplant and red onion are the perfect match for meaty black lentils, which lend a one-two punch of protein and fiber. Cucumber and fresh mint lend refreshing crunch, and a cardamom-scented yogurt binds with rich creaminess.
Whether you make this recipe ahead for workweek lunches or an easy weeknight dinner, these bowls are guaranteed to intrigue and satisfy even the most devote omnivores. Eggplants can be used interchangeably, so use whatever type looks most appealing at the market. They should have glossy, untarnished skin and be firm to the touch. Roasting the eggplant at a high heat makes the flesh ultra tender and the skin slightly crispy.
Eggplants are part of the nightshades family, which have gained somewhat of a bad rap the last few years. This group of veggies contain trace amounts of the toxin solanine, which is responsible for their bitter taste. However you'd have to consume a LOT of eggplant to notice any negative GI effects.
Plus, they're packed with an array of good-for-you nutrients that should far outweigh the disclaimer. In addition to being rich in fiber, they also offer manganese (essential for normal growth), folate, potassium, and vitamins K and C.The yogurt sauce gets nutty depth from tahini and a bright, floral lift from cardamom. Cardamom is one of my absolute favorite spices—it's intensely aromatic sweet spice can elevate anything from rubs and sauces to tea and desserts. It also boasts heart-healthy and anti-inflammatory benefits, and may help ward off stomach ulcers.
My go-to tahini is Soom brand; it’s unctuous and supremely smooth with rich flavor and nuanced bitterness. If you’d like try out any Soom products, you can get 10% off your order by using the code ‘dishingouthealth’ at checkout!
And as always, if you give this recipe a try, be sure to tag #dishingouthealth on Instagram so I can see your beautiful creations. And if you have a chance, come back and comment below and rate the recipe—it helps tremendously in terms of web searches! Cheers, friends.
Roasted Eggplant and Lentil Bowls with Cardamom Yogurt
- 3 cups vegetable broth or salted water
- 1 cup black lentils rinsed and picked through
- 2 small or 1 large globe eggplant quartered lengthwise, cut crosswise into 1-inch pieces
- ½ red onion cut into 1-inch pieces
- 3 Tbsp. avocado or vegetable oil
- ¾ tsp. kosher salt divided
- ½ tsp. ground cumin
- ½ tsp. garlic powder
- ½ cup plain whole-milk yogurt
- 1 Tbsp. tahini sesame seed paste
- 2 tsp. fresh lemon juice
- ¼ tsp. ground cardamom
- ¼ cup fresh mint leaves for garnish
- Optional: thinly sliced cucumber for garnish
- Preheat oven to 450°.
- Bring broth (or salted water) up to a boil in a saucepan. Add lentils, cover, and reduce heat to a simmer for at least 25-30 minutes, until tender. Drain any excess liquid.
- While lentils cook, toss eggplant and red onion with oil, ½ tsp. of the salt, cumin, and garlic powder on a rimmed baking sheet. Roast at 450°, tossing halfway through, until eggplants are charred in spots and tender, 20–25 minutes.
- Combine yogurt, tahini, lemon juice, cardamom, and remaining ¼ tsp. salt in a bowl; whisk in up to 3 tsp. water until desired consistency is achieved.
- Prepare bowls by dividing lentils evenly into each of four bowls. Scatter roasted eggplant and red onion overtop. Drizzle with cardamom yogurt and garnish with fresh mint and sliced cucumber, if desired.