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.
- 10 Apr 2024
- Cook time 50 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
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:
Instructions:
Preheat your oven to 400°F (200°C).
- Peel and cut the carrots into sticks.
- Line a baking sheet with parchment paper or lightly grease it.
- Arrange the carrot sticks 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 Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 9g | 24% |
| Sugar 10g | 10% |
| Fat | |
| Fat 4.36g | 5% |
| Saturated 0.60g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1020ug | 113% |
| Choline 33mg | 6% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.16mg | 13% |
| Vitamin B3 2.09mg | 13% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 140ug | 34% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 20mg | 22% |
| Vitamin E 1.01mg | 7% |
| Vitamin K 44ug | 36% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 3.75mg | 34% |
| Magnesium, Mg 54mg | 13% |
| Phosphorus, P 170mg | 14% |
| Potassium, K 820mg | 24% |
| Selenium, Se 2.44ug | 4% |
| Sodium, Na 170mg | 11% |
| Zinc, Zn 1.19mg | 11% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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