Creamy Lentil, Spinach & Chia Lunch Bowl

Ingredients

• 200 g cooked brown lentils — rinsed and drained if canned
• 60 g baby spinach — roughly chopped
• 120 g plain greek yogurt (2% or 5% fat) — room temperature
• 20 g chia seeds — whole
• 20 g pumpkin seeds — unsalted
• 60 g carrot — finely grated
• 10 g extra virgin olive oil
• 80 ml water — warm
• 10 g lemon juice — freshly squeezed optional

Instructions

1. In a small bowl, stir the chia seeds into the warm water and let sit for 5–10 minutes until a gel forms; this softens the seeds and makes the fiber gentler on the gut.
2. While the chia hydrates, add the cooked lentils, grated carrot, and chopped spinach to a nonstick pan with the olive oil and cook over low-medium heat for 5–7 minutes, stirring gently, until the spinach wilts and the mixture is just warm, not sizzling.
3. Reduce the heat to low and stir in the yogurt until the mixture becomes creamy and heated through but not boiling, to keep the yogurt smooth and easy to digest.
4. Turn off the heat, fold in the chia gel and pumpkin seeds, and season lightly with a pinch of salt and the lemon juice if using, stirring well so the seeds are evenly distributed.
5. Divide the mixture into two small bowls and let sit for 2–3 minutes to thicken slightly before serving, allowing the fibers to continue absorbing moisture for a softer texture.