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.