Lentil & Avocado Buddha Bowl
A quinoa bowl with lentils, avocado, cherry tomatoes and cucumber, a filling lunch with folate, plant protein and iron while trying to conceive.
- Folate-rich
- High protein
- Vegan
Why you'll love this
Fresh, filling and colourful, this bowl comes together in 15 minutes if you keep cooked lentils and quinoa in the fridge, and the avocado makes it creamy without any sauce.
Good for: Lunch · Lunchbox · High-protein meal · Vegan · Trying to conceive
Total Time
15 min
Serves
2 people
Calories
420 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre15 g
- Folate210 mcg
- Iron5.2 mg
- Magnesium95 mg
Why it can be useful when trying to conceive
This is a hearty, balanced lunch while trying to conceive, with lentils, quinoa and avocado in one bowl. The lentils are rich in folate, a good addition to (not a swap for) your folic acid supplement, and the lemon and cherry tomatoes help your body use their iron.
Folate
Brown or green lentils with avocado make this bowl rich in folate, the B vitamin the body uses to make new cells.
From: lentils, avocado
Iron
Lentils and quinoa bring plant iron, which helps make haemoglobin, and the lemon dressing and cherry tomatoes supply vitamin C to help absorb it.
From: lentils, quinoa, lemon juice, cherry tomatoes
Protein
Lentils and quinoa together make this a high-protein vegan meal, useful if you do not eat eggs, fish or meat.
From: lentils, quinoa
Fibre
With lentils, quinoa and a whole avocado shared between two, the bowl is very high in fibre, so drink plenty of water with it.
From: lentils, avocado
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Cooked brown/green lentils – 1.5 cups
- Avocado, sliced – 1
- Cherry tomatoes, halved – 1/2 cup
- Cucumber, diced – 1/2 cup
- Quinoa, cooked – 1 cup
- Olive oil – 1 tbsp
- Lemon juice – 1 tbsp
- Salt and pepper – to taste
Easy substitutions
Quinoa → Brown rice or cooked millet
Easier to find and cheaper in India; both are whole grains that hold up well in a bowl.
Cooked brown/green lentils → Boiled whole masoor
Whole masoor from any kirana is a brown lentil; boil until soft but not mushy.
How to make it
- 1
Divide cooked quinoa between two bowls as the base.
- 2
Top each with lentils, avocado slices, cherry tomatoes, and cucumber.
- 3
Whisk olive oil, lemon juice, salt, and pepper; drizzle over the bowls.
- 4
Toss gently before eating, or serve components separate.
Pregnancy-friendly tips
- Cook a batch of lentils and quinoa at the weekend; they keep in the fridge for a few days and make this a five-minute lunch.
- Slice the avocado just before eating, or toss it in lemon juice, so it does not brown in a lunchbox.
- Keep tea or coffee for between meals so it does not reduce the plant iron you absorb from the lentils.
Safety note
- Cherry tomatoes and cucumber go in raw, so rinse them under running water before cutting.
Frequently asked questions
Can I pack this bowl for work?
Yes. Pack the dressing separately, keep the box cool, and add the avocado just before you eat.
Can I eat this bowl every day while trying to conceive?
It is a balanced meal you can have often, but no single food improves your chances of conceiving. Vary your meals, keep taking folic acid, and avoid alcohol.
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