Craving a nutritious meal without the hassle? Our microwave canned lentil and instant teff bowl is ready in under 5 minutes and costs less than $2 per serving.
We combine protein-packed lentils with fiber-rich teff for a budget-friendly powerhouse that keeps you full without emptying your wallet.
Let’s break down how to nail this recipe—from pantry swaps to avoiding mushy textures—so you can eat well without the microwave drama.
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Microwave Canned Lentil and Instant Teff Bowl
Course: Dinner, LunchCuisine: Global2
5
minutes5
minutes300
kcal10
minutesThis recipe transforms simple ingredients into a filling meal that costs very little and takes hardly any time to prepare. You'll love the ease of using canned lentils and instant teff, making this a perfect option for busy weeknights or when you're short on time.
Ingredients
of lentils 15 oz
drained and rinsed
instant teff
water or vegetable broth
olive oil
ground cumin
garlic powder
salt and pepper to taste
herbs for garnish . optional
Directions
- In a microwave-safe bowl, combine the instant teff and water or vegetable broth.
- Stir well, cover with a microwave-safe lid or plate, and microwave on high for 2-3 minutes.
- Once cooked, let it sit in the microwave for an additional minute to allow the teff to absorb the liquid completely.
- Meanwhile, in another bowl, mix the drained and rinsed lentils with olive oil, ground cumin, garlic powder, salt, and pepper.
- Microwave the lentil mixture for 1-2 minutes, until heated through.
- Fluff the cooked teff with a fork and portion it into bowls.
- Top the teff with the seasoned lentils, and garnish with fresh herbs if desired..
Notes
- For added flavor, consider stirring in your favorite spices or vegetables into the lentil mixture before heating. This recipe is highly versatile, so feel free to customize it based on what you have on hand.
What is Instant Teff?
Instant teff is pre-cooked, milled teff grain that cooks faster than traditional whole-grain teff. Originating from Ethiopia (where it’s used in injera bread), this gluten-free powerhouse packs 7g protein and 7g fiber per ¼ cup dry. Think of it as quinoa’s smaller, nuttier cousin that’s easier on your wallet—we’re talking $3-$4 per 16oz bag.
Can You Microwave Instant Teff?
Absolutely! Microwaving instant teff is our go-to method when we need speed. Use a 1:2 teff-to-water ratio in a microwave-safe bowl. Nuke for 2 minutes, stir, then let it sit for 1 minute. Pro tip: Grandma always said “patience beats mush”—don’t skip the resting step!
What Do Lentil and Teff Bowls Taste Like?
Imagine earthy lentils hugging malty teff grains, creating a texture that’s chewy but not gritty. The canned lentils bring a softness that contrasts beautifully with teff’s slight crunch. My brother Joseph once called it “savory porridge”—until he added Sriracha and declared it “dorm-room gourmet.” For a quick meal, consider a cheap microwave canned lentil rice bowl, which offers an easy and nutritious option. It combines the same delicious lentils with rice for a satisfying dish that’s perfect for any busy day.
Teff’s natural nuttiness balances the lentils’ mild bitterness. For a flavor boost, we’ll add spices later, but even plain, it’s like a warm hug from your microwave. Grandma swore by hers with a drizzle of olive oil and a pinch of salt—simple, but soul-worthy.
Ready to raid your pantry? Let’s talk ingredients and substitutions to make this bowl uniquely yours. Consider adding freekeh to your recipe for a nutritious twist. Making a freekeh salad summer bowl with microwave grains can be a delicious and quick option for hot days.
Ingredients for Microwave Lentil and Teff Bowl
Grab these staples from your pantry or local dollar store. Our base recipe requires canned lentils ($1.19) and instant teff ($0.25/serving), but we’ve got swaps for picky eaters or empty shelves. One convenient option to consider is a cheap microwave canned lentil stew, which can be ready in just minutes. This hearty meal not only saves time but also offers a nutritious option that fits perfectly into any budget.
Canned Lentil Substitutes & Alternatives
No canned lentils? No panic. Use canned chickpeas for a creamier texture (rinse first!). Dried lentils work too—microwave ½ cup with 1 cup water for 8-10 minutes. Pro tip: Add a bay leaf to avoid “flat” flavor. My roommate once subbed in baked beans—sweet, but oddly satisfying! For a quick and easy meal option, microwave canned beans for a delicious and nutritious addition to any dish. Whether it’s chili or a simple bean salad, they’re a versatile choice ready in minutes.
Instant Teff Substitutes & Alternatives
Teff MIA? Swap in quick-cook oats (1:1 ratio) for a softer texture or pre-cooked quinoa ($1.99 pouch) for extra protein. Couscous works in a pinch—just nuke with broth instead of water. In addition to couscous, cheap microwave instant couscous veggies are a great option for a quick and nutritious meal. They can be prepared in minutes and offer a variety of flavors and textures to enjoy.
Got your ingredients? Let’s transform them into a bowl that’ll make your microwave proud.
Also See: Easy 2-minute Lavender Latte Ready in No Time!
How to Make a Microwave Lentil and Teff Bowl
This 5-minute marvel is our weeknight hero. You’ll need a 2-quart microwave-safe bowl (we repurpose old yogurt containers) and a spoon you trust. When choosing a container, it’s essential to ensure it’s microwave-safe to avoid harmful chemicals leaching into your food. Knowing how to put a plastic bowl in the microwave safely can make meal prep quick and convenient.
Step-by-step Microwave Instructions
- Drain 1 cup canned lentils—rinse if you hate mush.
- Mix ¼ cup instant teff with ½ cup water in bowl.
- Microwave uncovered for 2 minutes on high.
- Stir in lentils, 1 tsp olive oil, and a pinch of salt.
- Nuke 1 more minute. Rest 60 seconds—patience, Padawan!
Tips for Perfect Texture
For fluffy teff, stir twice during cooking. Want crunch? Top with microwaved nuts (30 seconds). My teff once turned gummy until I learned: don’t over-water. If it looks wet, let it sit—the grains absorb residual moisture like hungry little sponges. Incorporating cheap microwave canned soup into your meal can enhance the flavor and nutrition of your teff dish, adding a quick and easy protein source. Instant teff is a great base for these soups, making mealtime both simple and satisfying.
Also See: Microwave Strawberry Shortcake Mug Recipe in Minutes!
Common Mistakes and How to Fix Them
We’ve all created lentil cement. Here’s how to avoid the usual suspects.
Preventing Mushy Lentils
Rinse canned lentils—that starchy liquid is the enemy. If you forgot, mix in 1 tsp cornstarch to thicken the sauce. Salvage overcooked lentils by mashing them into a “burger” patty (nuke 45 seconds per side). It’s also easy to cook lentils in the microwave for a quick meal. Just combine rinsed lentils with water in a microwave-safe bowl, cover, and cook for about 10 minutes for a convenient side dish.
Balancing Teff Consistency
Too thick? Stir in 1 tbsp water and nuke 15 seconds. Too runny? Add 1 tsp chia seeds and wait 2 minutes. My teff once resembled soup—until I remembered Grandma’s mantra: “It’s not wrong, just deconstructed porridge.” Adding chia seeds can enhance your texture, making them perfect for dishes like microwave chia seeds pudding.
Mastered the basics? Let’s tackle storing leftovers without tragic sogginess.
How to Store and Reheat Leftovers
We’ve all faced the “science experiment” lurking in fridge containers. For this bowl, store lentils and teff separately in airtight containers up to 3 days. Teff clumps when chilled—revive it with 1 tsp water before reheating. Cooking lentils quickly in the microwave can be a time-saver, especially when combined with instant teff. This makes for a convenient and affordable meal option, ideal for busy days.
Microwave leftovers on 50% power: 1 minute for teff, 45 seconds for lentils. Stir midway to prevent cold spots. My roommate once nuked them together—we dubbed it “mush surprise.” Learn from our tragedy! However, be aware that many foods are commonly microwaved incorrectly, leading to uneven heating or even explosions. For instance, certain items like eggs or even bread can suffer from mishandling in the microwave.
Recipe Variations for Microwave Bowls
This bowl is your culinary canvas. We’ve made it with everything from dollar-store spices to forgotten freezer veggies. Rule of thumb: keep add-ins under ½ cup to avoid overflow disasters.
Spice Blend Options
Jazz up your base with these $1.25-and-under blends:
- Curry Kick: ¼ tsp turmeric + ½ tsp garam masala (toast 15 seconds first)
- Taco Twist: ½ tsp chili powder + ¼ tsp cumin + garlic powder
- Za’atar Zing: 1 tsp za’atar + lemon zest (squeeze citrus after cooking)
Pro tip: Borrow single-use spice packets from pizza joints—they’re free flavor boosts!
Vegetable Add-in Ideas
Microwave-friendly veggies transform texture and nutrition:
- Frozen spinach: ¼ cup, thawed and squeezed dry
- Canned diced tomatoes: 2 tbsp, drained (pat dry with paper towels)
- Pre-chopped jarred jalapeños: 1 tsp for heat seekers
My weirdest combo? Pickled beets + crushed pretzels. Don’t knock it till you’ve microwaved it! Speaking of pretzels, have you tried making quick microwave pretzel bites? They are an easy and fun snack option that can be prepared in just minutes.
Wondering how canned lentils stack up against rice costs? Let’s crunch the numbers.
Now It’s Your Turn to Try!
This microwave lentil and teff bowl proves budget-friendly meals don’t have to sacrifice nutrition or flavor. With canned lentils cooking in 90 seconds and instant teff hydrating in under 3 minutes, you’ll have a protein-packed meal faster than takeout delivery.
Experiment with different spice blends or veggie add-ins to make it your own – we’d love to hear your favorite combos! Just remember to use microwave-safe containers and keep an eye on cooking times to avoid mushy disasters.
