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WARM LENTIL & ROASTED CARROT BOWL
16

WARM LENTIL & ROASTED CARROT BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

WARM LENTIL & ROASTED CARROT BOWL

The warm lentil & roasted carrot bowl is a wholesome and comforting dish that blends earthy lentils, naturally sweet roasted carrots and peppery arugula with a smooth, nutty tahini dressing. The rich caramelisation of roasted carrots enhances their natural sweetness, creating a perfect contrast to the heartiness of the lentils. The tahini dressing adds creaminess and a slight tang, bringing all the ingredients together for a balanced and nourishing meal. This bowl is packed with fibre, plant-based protein and essential vitamins, making it an excellent choice for a filling lunch or a light yet satisfying dinner. Whether you’re seeking a protein-rich vegetarian meal or a meal-prep-friendly dish, this bowl offers a delicious and nutrient-dense combination. It’s easy to prepare, full of Mediterranean-inspired flavours, and customisable for different dietary preferences.

RECIPE CATEGORY

Lunch, Dinner

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern

PREPARATION/TECHNIQUES

Roast, Simmer, No-Cook

OCCASION/HOLIDAY

Healthy Eating, Meal Prep, Fall, Comfort Food, Vegetarian Diet

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegan, Gluten-Free, Quick & Easy

DISH TYPE

Grain Bowl

INGREDIENTS

Here is the list of ingredients we need to prepare the Warm Lentil & Roasted Carrot Bowl: 

  • 50g cooked lentils
  • 20g roasted carrots
  • 10g arugula
  • 1 tbsp tahini dressing
  • ½ tsp ground cumin (optional, for extra warmth)
  • ¼ tsp black pepper (optional, for seasoning)
  • 1 tbsp chopped fresh parsley (optional, for garnish)

FULL NUTRITIONAL INFORMATION

  • Calories: 320 kcal
  • Protein: 14g
  • Carbohydrates: 36g
  • Fibre: 10g
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 240mg
  • Sugar: 6g

PREPARATION

The preparation steps for Warm Lentil & Roasted Carrot Bowl are as follows: 

  • Prepare The Lentils: Cook lentils according to package instructions. Drain any excess water and set aside.
  • Roast The Carrots: Preheat the oven to 200°C (400°F). Toss sliced carrots with olive oil, cumin, and black pepper. Roast for 20-25 minutes until tender and caramelised.
  • Prepare The Arugula: Wash and pat dry the arugula leaves.
  • Assemble The Bowl: Place cooked lentils in a serving bowl. Add roasted carrots and fresh arugula on top.
  • Drizzle With Tahini Dressing: Pour the dressing evenly over the ingredients for a creamy, nutty finish.
  • Garnish And Serve: Sprinkle fresh parsley for added flavour. Serve immediately and enjoy.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some valuable tips for Warm Lentil & Roasted Carrot Bowl: 

  • Perfectly Cooked Lentils: Simmer lentils until just tender to maintain a firm texture.
  • Caramelised Carrots: Roast at a high temperature and flip halfway through cooking for even browning.
  • Balanced Seasoning: Add a splash of lemon juice or apple cider vinegar to brighten the flavours.
  • Extra Crunch: Top with toasted pumpkin seeds or slivered almonds.
  • Meal-Prep Friendly: Store ingredients separately and assemble just before eating to maintain freshness.

VARIATIONS

  • High-Protein Option: Add roasted chickpeas or grilled tofu for extra plant-based protein.
  • Low-Carb Version: Replace lentils with cauliflower rice or spiralised zucchini.
  • Spicy Kick: Drizzle with a touch of harissa or sprinkle red pepper flakes.
  • Nutty Flavour: Mix in a spoonful of almond or cashew butter into the tahini dressing.
  • Extra Veggies: Toss in roasted bell peppers, zucchini, or sautéed mushrooms.
  • Dairy-Free Alternative: Swap tahini for a dairy-free yoghurt dressing.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep dressing separate until ready to serve.
  • Freezing: Freeze cooked lentils and roasted carrots separately for up to 1 month. Arugula and dressing are best stored fresh.
  • Reheating: Warm lentils and carrots in the microwave for 1-2 minutes before serving.
  • Meal Prep Tip: Pre-portion ingredients into containers for quick, easy meals throughout the week.

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