At MyNutriWeb, we often talk about the importance of shifting towards more plant-rich eating patterns for both human and planetary health. But putting this into practice in everyday cooking can sometimes feel like the missing piece. That’s why we’re starting to share more simple, healthy plant-rich recipes to help bring these ideas to life in the kitchen. Our aim is to show how sustainable, healthy eating can be practical, affordable and full of flavour. Wherever possible, we’ll also be heroing seasonal ingredients, making the most of what’s available throughout the year while supporting a more sustainable food system. This Harissa Lentil & Chickpea Bowl is a great place to start, using seasonal spring onions and leeks and made all in one pot. It also freezes really well, making it perfect for busy days. Per serving, the recipe is considered low in carbon emissions, with a Foodprint score of B on Nutritics. It also provides 23g of protein, 17g fibre and 7mg of iron*. Let us know in the comments if you enjoy the recipes and want to see more!
*nutritional analysis undertaken March 2026 based on recipe serving 3 and being served with cooked wholewheat pasta.
Serves 3
Ingredients:
- 1 tbsp extra virgin olive oil
- 2-3 spring onions, finely chopped
- Vegetables: 1 leek, finely diced, 1 carrot, peeled and finely diced, 1 red pepper, finely diced
- 2 large garlic cloves, crushed
- Spices: 2 tsp ground cumin, 1 tsp smoked paprika, 1 tsp black pepper, 2 heaped tsp harissa paste (or to taste)
- 1 tbsp tomato purée
- 1 tsp lemon zest
- 1 x 400g tin chopped tomatoes
- 120g dried red lentils, rinsed
- 120g chickpeas, drained, from a tin or jar
- 350ml vegetable stock (opt for low salt)
- 2 handfuls spinach
- Optional to drizzle: plant-based plain yoghurt
Method
- Heat the olive oil in a pan and add the chopped spring onions. Fry for 3-4 minutes until softened.
- Add the leek, carrot and red pepper and fry for a further 5 minutes until the vegetables begin to soften. Add the garlic and cook for 1 minute.
- Stir in the ground cumin, smoked paprika and black pepper. Mix well and cook for 1 minute until fragrant.
- Add the harissa paste and tomato purée and cook for 1 minute, then mix in the lemon zest.
- Tip in the full tin of chopped tomatoes, lentils, drained chickpeas and vegetable stock. Bring to a boil, then reduce the heat, cover and cook for 20 minutes until the lentils are tender.
- Remove the lid and stir through the spinach until wilted.
- Serve with toasted bread or stir though wholewheat pasta.
If you’re interested in learning more about key nutrients often cited as a concern in plant-based diets, and the evidence supporting their adequacy within a sustainable eating pattern, you can explore our course Sustainable Diets and Nutrition: Fundamentals for Human and Planetary Health.
