Whole Roasted Carrots with Black Lentils and Green Harissa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Whole Roasted Carrots with Black Lentils and Green Harissa
50 min.
6
409kcal

Suggestions

Ingredients

  • cups lentils black rinsed uncooked
  • teaspoon pepper black freshly ground
  • tablespoons cajun spice divided
  • pounds carrots 
  • cups cilantro leaves 
  • tablespoon garlic fresh minced
  •  garlic cloves 
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  •  jalapeño peppers seeded
  • tablespoons olive oil divided
  • 1.5 cups onion divided chopped
  • tablespoons rice wine vinegar 
  • teaspoon salt 
  • teaspoon sugar 
  • cups vegetable stock unsalted vedge-style

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • blender

Directions

  1. Preheat oven to 40
  2. Heat a medium saucepan over medium-high heat.
  3. Add 1 tablespoon olive oil to pan; swirl to coat.
  4. Add 1/2 cup onion and minced garlic; saut 5 minutes or until golden.
  5. Add stock, lentils, and 2 teaspoons Cajun seasoning; bring to a boil. Cover, reduce heat, and simmer for 45 minutes or until lentils are tender.
  6. Combine carrots, 2 tablespoons oil, and remaining 2 tablespoons Cajun seasoning, tossing well to coat. Arrange carrot mixture in a single layer on a baking sheet.
  7. Bake at 400 for 30 minutes or until tender.
  8. Combine remaining 1 cup onion, remaining oil, cilantro, and remaining ingredients in a blender; process until smooth.
  9. Place lentils on a serving dish; arrange carrots on top.
  10. Serve with harissa.

Nutrition Facts

Calories409kcal
Protein17.75%
Fat28.11%
Carbs54.14%

Properties

Glycemic Index
69.15
Glycemic Load
7.17
Inflammation Score
-10
Nutrition Score
19.788695604905%

Flavonoids

Apigenin
0.01mg
Luteolin
0.25mg
Isorhamnetin
2mg
Kaempferol
0.63mg
Myricetin
0.11mg
Quercetin
11.54mg

Nutrients percent of daily need

Calories:408.91kcal
20.45%
Fat:13.11g
20.16%
Saturated Fat:1.75g
10.91%
Carbohydrates:56.8g
18.93%
Net Carbohydrates:37.15g
13.51%
Sugar:11.04g
12.27%
Cholesterol:0mg
0%
Sodium:973.17mg
42.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.62g
37.23%
Vitamin A:27079.18IU
541.58%
Fiber:19.65g
78.6%
Vitamin K:47.02µg
44.78%
Iron:6.6mg
36.64%
Vitamin C:22.5mg
27.27%
Vitamin E:3.68mg
24.54%
Manganese:0.44mg
21.75%
Potassium:659.08mg
18.83%
Vitamin B6:0.37mg
18.27%
Calcium:120.42mg
12.04%
Folate:42.2µg
10.55%
Vitamin B3:1.93mg
9.64%
Vitamin B1:0.14mg
9.28%
Vitamin B2:0.14mg
8.5%
Phosphorus:82.96mg
8.3%
Magnesium:31.92mg
7.98%
Copper:0.13mg
6.63%
Vitamin B5:0.58mg
5.84%
Zinc:0.63mg
4.2%
Selenium:1.05µg
1.5%
Source:My Recipes