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.

  • 27 Feb 2025
  • Cook time 50 min
  • Prep time 15 min
  • 4 Servings
  • 10 Ingredients

Maple-roasted carrots and lentils

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.

Ingredients:

1 tbsp olive oil
14g
1 stalk celery
130g
1 red onion
160g
2 garlic cloves
6g
2 tsp ground cumin
6g
1 tsp dried coriander
5g
1 cup canned lentils
200g
1/3 cup vegetable broth
72g
4 cups carrots
480g
1 tsp maple syrup
5g

Instructions:

1. Preheat the Oven:
Preheat your oven to 400°F (200°C).
2. Prepare the Carrots:
- 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.
3. Roast the Carrots:
- 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.
4. Cook the Aromatics:
- 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.
5. Add the Lentils and Broth:
- 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.
6. Glaze the Carrots:
- 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.
7. Combine and Serve:
- Gently stir in the maple-roasted carrots into the lentil mixture.
- Taste and adjust seasoning with salt and pepper if necessary.
8. Plating:
- Transfer the maple-roasted carrots and lentils to a serving dish.
- Garnish with fresh herbs like parsley or cilantro if desired.
9. Serve:
- 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 Facts
Serving Size270 grams
Energy
Calories 140kcal7%
Protein
Protein 7g5%
Carbohydrates
Carbohydrates 27g8%
Fiber 9g24%
Sugar 10g10%
Fat
Fat 4.36g5%
Saturated 0.60g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 1020ug113%
Choline 33mg6%
Vitamin B1 0.22mg18%
Vitamin B2 0.16mg13%
Vitamin B3 2.09mg13%
Vitamin B6 0.36mg21%
Vitamin B9 140ug34%
Vitamin B12 0.00ug0%
Vitamin C 20mg22%
Vitamin E 1.01mg7%
Vitamin K 44ug36%
Minerals
Calcium, Ca 100mg8%
Copper, Cu 0.26mg28%
Iron, Fe 3.75mg34%
Magnesium, Mg 54mg13%
Phosphorus, P 170mg14%
Potassium, K 820mg24%
Selenium, Se 2.44ug4%
Sodium, Na 170mg11%
Zinc, Zn 1.19mg11%
Water
Water 230g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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