Maple-roasted carrots and lentils
Delight in the comforting flavors of Maple-roasted Carrots and Lentils. This savory, sweet dish features tender carrots, protein-packed lentils, and aromatic spices like cumin and coriander, all brought together with a hint of maple syrup. Perfect for a nutritious vegan meal or side dish.
Cook time 50 min
Prep time 15 min
Ingredients:
1 tbsp olive oil1 stalk celery
1 red onion
2 garlic cloves
2 tsp ground cumin
1 tsp dried coriander
1 cup canned lentils
1/3 cup vegetable broth
4 cups carrots
1 tsp maple syrup
Maple-roasted carrots and lentils is a delightful dish that balances the natural sweetness of maple syrup with the earthy flavors of lentils and cumin. It's a simple, nutritious, and satisfying option that can be served as a main course or a hearty side.
Instructions:
Preheat your oven to 400°F (200°C).
- Peel and cut the carrots into cubs.
- Line a baking sheet with parchment paper or lightly grease it.
- Arrange the carrot cubes on the baking sheet in a single layer.
- Drizzle the carrots with 1/2 tbsp of olive oil (7g) and toss to coat evenly.
- Sprinkle with a pinch of salt and pepper.
- Roast in the preheated oven for 25-30 minutes, or until the carrots are tender and slightly caramelized, turning halfway through.
- While the carrots are roasting, heat the remaining 1/2 tbsp of olive oil (7g) in a large skillet over medium heat.
- Add the chopped celery and red onion to the skillet, sautéing for about 5 minutes, or until they start to soften.
- Add the minced garlic, ground cumin, and dried coriander. Stir and cook for another 2-3 minutes until fragrant.
- Add the drained and rinsed lentils to the skillet, stirring to combine with the onion and celery mixture.
- Pour in the vegetable broth and bring the mixture to a simmer.
- Reduce the heat and let it cook for another 5-7 minutes, or until most of the liquid has been absorbed and the lentils are heated through.
- Once the carrots are roasted, remove them from the oven and drizzle with 1 tsp of maple syrup (5g).
- Toss the carrots to ensure they are evenly coated with the syrup.
- Gently stir in the maple-roasted carrots into the lentil mixture.
- Taste and adjust seasoning with salt and pepper if necessary.
- Transfer the maple-roasted carrots and lentils to a serving dish.
- Garnish with fresh herbs like parsley or cilantro if desired.
- Serve the maple-roasted carrots and lentils warm as a side dish or a light main course.
Tips:
- Use fresh, organic carrots if possible. Their natural sweetness will complement the maple syrup beautifully.
- For added texture, consider roasting the carrots in chunks rather than slicing them.
- You can use green or brown lentils if canned lentils are not available, but be sure to cook them prior to adding to the recipe.
- Adjust the amount of maple syrup according to your taste preference. You can start with less and add more if needed.
- This dish can be garnished with freshly chopped parsley or cilantro for an extra burst of freshness and color.
This maple-roasted carrots and lentils recipe is a beautifully balanced dish that brings together a mix of sweet and savory flavors. It's easy to prepare and makes for a nutritious and delicious meal. Serve it warm with a side of greens or enjoy it on its own.
Nutrition per serving
4 ServingsCalories 140kcal
Protein 7g
Carbohydrates 27g
Fiber 9g
Sugar 10g
Fat 4.36g
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