Anti Inflammatory Balsamic-Rosemary Lentil & Bulgur Bowl with Tomatoes
Hearty, deeply savory, and built from ingredients that genuinely pull their weight, this grain bowl is the kind of meal that makes eating well feel effortless. Lentils and bulgur simmer together with fresh rosemary, smashed garlic, and turmeric — a golden spice long celebrated for its role in reducing oxidative stress — until they're tender and fragrant. Roasting the cherry tomatoes at high heat coaxes out their natural sweetness and concentrates the lycopene-rich juices into something almost jammy, which you spoon right over the top along with all those caramelized pan drippings. The balsamic-Dijon dressing ties everything together with a bright, tangy finish, while extra virgin olive oil — used generously here in both the roasting and the dressing — delivers the kind of healthy fats that form the backbone of an anti-inflammatory plate. Peppery arugula underneath adds a fresh contrast to the warm grains, and optional dry-roasted walnuts bring crunch along with their own omega-3 benefits. This recipe serves four, making it a smart choice for meal prep or a relaxed weeknight dinner where everyone leaves the table genuinely satisfied.
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Learn more →Ingredients
4 servings
For the roasted tomatoes
- 1 pint (10 oz) cherry tomatoes
- 1 tbsp extra virgin olive oil
- ¼ tsp salt
For the lentils & bulgur
- 1 cup green or brown lentils, rinsed
- 1 cup medium bulgur wheat
- 3 cups low-sodium vegetable broth
- 2 cups water
- 2 sprigs fresh rosemary
- 3 cloves garlic, smashed and peeled
- ½ tsp ground turmeric
- ½ tsp salt
For the dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1 tsp dijon mustard
- 1 tsp honey
Ingredient noteAdded sugar is limited on an anti-inflammatory diet. This recipe contains about 1.8 g of added sugar per serving, which is likely acceptable for many following the diet. If you prefer to always avoid honey, please tap it and change its rating to Red.
- ¼ tsp black pepper
- ¼ tsp salt
For serving
- 2 oz baby arugula or baby spinach
- ¼ cup fresh flat-leaf parsley, roughly chopped
- ¼ cup dry-roasted walnuts, roughly chopped (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Toss the cherry tomatoes with 1 tbsp olive oil and 1/4 tsp salt on a rimmed baking sheet, spreading them in a single layer.
- 2
Roast the tomatoes for 20–25 minutes, until the skins are blistered and beginning to burst and the juices are caramelized at the edges of the pan.
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