Lentils and Carrots with Spinach Recipe
Lentils and Carrots with Spinach is a hearty, nutritious dish that combines tender lentils, sweet carrots, and fresh spinach in a flavorful blend of spices and herbs. The recipe offers a balance of earthy and slightly sweet flavors, enhanced by garlic, onions, cumin, and a touch of lemon for brightness. This dish is versatile and can be served as a side or a complete vegetarian meal.
Ingredients:
For the Lentils:
1 cup dried green or brown lentils, rinsed
4 cups water or vegetable broth
1 bay leaf
1/2 teaspoon salt
For the Veggies:
2 tablespoons olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
3 medium carrots, sliced into thin rounds
1 teaspoon ground cumin
1/2 teaspoon smoked paprika (optional)
Salt and pepper to taste
For the Spinach:
4 cups fresh spinach leaves (or 2 cups frozen, thawed and drained)
1 tablespoon lemon juice
1/4 teaspoon red pepper flakes (optional)
Optional Garnishes:
Fresh parsley or cilantro, chopped
Crumbled feta or goat cheese
Instructions:
Cook the Lentils:
In a medium saucepan, combine lentils, water (or broth), bay leaf, and salt.
Bring to a boil, then reduce heat to a simmer. Cook for 20-25 minutes, or until the lentils are tender but not mushy.
Drain any excess liquid and discard the bay leaf. Set aside.
Saute the Vegetables:
Heat olive oil in a large skillet over medium heat.
Add the chopped onion and cook until translucent, about 3-4 minutes.
Stir in the garlic, carrots, cumin, and smoked paprika (if using). Cook for 5-7 minutes, stirring occasionally, until the carrots are slightly tender.
Add Spinach and Lentils:
Add the spinach to the skillet, stirring gently until wilted (or heated through, if using frozen spinach).
Stir in the cooked lentils and cook for another 2-3 minutes to combine flavors.
Season and Serve:
Add lemon juice, red pepper flakes (if using), and additional salt and pepper to taste.
Serve warm, garnished with fresh parsley or cilantro, and crumbled cheese if desired.
Serving Suggestions
Enjoy this dish on its own for a light vegetarian meal, or pair it with crusty bread, rice, or quinoa for a more filling option.
Recipe Notes:
Lentil Choice: Use green, brown, or red lentils. Green and brown hold their shape better, while red lentils cook faster and become creamy.
Cooking Time: Adjust cooking time depending on lentil type; pre-soaked lentils cook faster.
Vegetable Options: You can substitute carrots with sweet potatoes, parsnips, or butternut squash for variety.
Flavor Enhancements: Add a pinch of smoked paprika or chili flakes for a smoky or spicy kick.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Tips:
Prep in Advance: Chop vegetables and rinse lentils beforehand for faster assembly.
Layering Flavors: Saute onions, garlic, and spices before adding the lentils for a more aromatic base.
Texture Control: If you prefer a creamier dish, mash a small portion of the lentils.
Serving Suggestions: Pair with rice, quinoa, or flatbread for a complete meal. Add a dollop of yogurt for creaminess.
Garnish Ideas: Fresh cilantro, parsley, or a sprinkle of toasted nuts or seeds adds extra flavor and crunch.
Benefits:
Rich in Nutrients: Lentils provide plant-based protein, fiber, iron, and folate, while spinach adds vitamins A, C, and K.
Heart-Healthy: Low in fat and cholesterol-free, this dish supports cardiovascular health.
Gut-Friendly: The fiber content promotes digestion and a healthy gut microbiome.
Sustainable: Lentils are an eco-friendly protein source with a low environmental impact.
Versatile: The recipe suits various diets, including vegan, gluten-free, and vegetarian.
Enjoy this wholesome, delicious dish as a comforting meal or a flavorful side!