Maple-roasted carrots and lentils
Maple-roasted carrots and lentils combines sweet caramelized carrots with earthy lentils, spiced with cumin and coriander. This nutritious dish is easy to prepare and can be enjoyed as a main course or a hearty side.
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.
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.
Maple-roasted carrots and lentils FAQ:
Roast the carrots for 25-30 minutes at 400°F (200°C), turning them halfway through to ensure even cooking and caramelization.
Canned lentils are recommended for this recipe for convenience. Make sure to drain and rinse them before adding to the skillet. If using dry lentils, adjust the cooking time and add more broth accordingly.
Yes, you can substitute maple syrup with agave nectar or honey if not strictly vegan. Adjust the quantity to taste, keeping in mind that different sweeteners may alter the flavor.
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or in the microwave before serving.
You can substitute olive oil with another oil, such as avocado oil or coconut oil. Just make sure to choose a cooking oil that can handle the roasting temperature.
Cooking 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.
Nutrition Facts
4 ServingsCalories 140kcal
Protein 7g
Carbohydrates 27g
Fiber 9g
Sugar 10g
Fat 4.36g
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