2 min read

Green Lentil and Roasted Carrot Bowl

Overhead shot of Green Lentil and Roasted Carrot Bowl plated appetizingly in a baking tray
PrebioticHigh-FiberVeganGluten-Free
Prep Time15 min
Cook Time30 min
Total Time45 min
Servings4

Picture a Tuesday night where the fridge has half a bag of carrots, a jar of lentils, and not much else. This bowl turns that exact situation into a meal worth planning around again, with a cumin-honey glaze on the carrots and a lemony yogurt drizzle to finish.

Ingredients

  • 1 cup dried green lentils, rinsed
  • 3 cups water
  • 1 pound carrots, halved lengthwise
  • 2 tablespoons olive oil, divided
  • 1 teaspoon ground cumin
  • 1 tablespoon honey
  • 2 cups baby spinach
  • 1/2 cup plain yogurt
  • 1 tablespoon lemon juice
  • 2 tablespoons pumpkin seeds, toasted
  • Salt and pepper, to taste

Instructions

  1. Preheat the oven to 400°F. Toss carrots with 1 tablespoon olive oil, cumin, salt, and pepper on a baking sheet.
  2. Roast carrots for 25 to 30 minutes, until tender and caramelized at the edges. Drizzle with honey during the last 5 minutes.
  3. Meanwhile, combine lentils and water in a saucepan. Bring to a boil, then simmer uncovered for 20 to 25 minutes, until tender. Drain any excess liquid.
  4. Toss warm lentils with remaining olive oil and a pinch of salt, then fold in spinach until slightly wilted.
  5. Whisk yogurt with lemon juice and a pinch of salt.
  6. Divide lentils among bowls, top with roasted carrots, a spoonful of lemony yogurt, and toasted pumpkin seeds.

Nutrition Facts (per serving)

Calories 310
Total fat 11g
Total carbohydrates 40g
Dietary fiber 13g
Protein 15g
Sodium 190mg

Why This Is Good for Your Gut

Green lentils supply both soluble fiber and resistant starch, feeding butyrate-producing bacteria such as Faecalibacterium prausnitzii, one of the more abundant beneficial species in a healthy colon. Carrots contribute pectin along with fermentable fibers that seem to support Bacteroides populations, based on current fiber-fermentation research.

Fridge cleanout never looked this respectable. Keep the bowl streak going with Roasted Cauliflower Chickpea Bowl with Tahini or a side of Roasted Broccoli with Lemon and Parmesan.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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