Younger You Autumn Salad with Citrus-Herb Dressing
From Nutrition resident: Jacquelyn Lombari
Adapted from: Cannelle et Vanille
Dinner time seems to approach quickly on shorter winter days. With these cold days, I prefer meals that are easy yet nutritious. The following recipe highlights two of my favorite foods: lentils and carrots. Lentils are versatile, chock full of polyphenols, which protect against oxidative stress, and a great plant-based source of protein, fiber, and iron. Carrots contain pigments called carotenoids, which give them their bright orange, yellow, or red color; these antioxidants protect cells from free radical damage and reduce the risk of certain cancers. A few of these carotenoids include beta-carotene, a vitamin A precursor, which helps support the production of secretory immunoglobulin A (IgA), a first-line defense against viruses, lutein, which is important to eye health, and lycopene, which supports cardiovascular health. In addition to strengthening the immune system, carrots are a good source of fiber, vitamin K1, and potassium. We’ve also added a quick side kale salad and a versatile nut and spice blend originating from ancient Egypt that is known as a digestive aid.
Learn to make the spice blend here.
| Red Lentil Hummus and Roasted Carrots with Kale Salad |
Red Lentil Hummus and Roasted Carrots with Kale Salad
| Servings | Prep Time |
| 4People | 45Minutes |
| Servings | Prep Time |
| 4People | 45Minutes |
Ingredients
- For the red lentil hummus
- 1 cup red lentils
- 2 cloves garlic
- 1/3 cup Tahini
- 1.5 teaspoons salt
- 1/2 teaspoon Freshly ground black pepper
- 1 tablespoon paprika
- 1/3 cup freshly squeezed lemon juice
- 1/2 cup Extra virgin olive oil
- For the roasted carrots
- 1 pound baby carrots (about 2 cups)
- 1/4 cup coconut oil
- 1 teaspoon cumin
- 1 teaspoon salt
- 1/2 teaspoon Freshly ground black pepper
- For kale salad
- 1 bunch red kale
- 1/4 cup Extra virgin olive oil
- 2 tablespoons Apple cider vinegar
- 1/4 cup red onion diced
- Optional Ancient Dukkah Spice Blend
- Ancient Dukkah Spice Blend
Servings: People
Units:
|
Ingredients
Servings: People
Units:
|
Instructions
- Preheat oven to 425 degrees F.
- Rinse lentils in a fine-mesh sieve under cold water until the water runs clear.
- Transfer lentils to a small saucepan with 1.5 cups of water, cover, and bring to a simmer over medium-high heat. Reduce the heat to low and cook for 10 to 15 minutes or until the red lentils are tender and the water is absorbed.
- While lentils are cooking, toss carrots with coconut oil, cumin, salt, and pepper and transfer to baking sheet. Bake for 20 to 25 minutes.
- Transfer cooked lentils to a food processor, add additional hummus ingredients and blend.
- If the hummus becomes too thick, scrape the sides and add 2 tablespoons of water.
- Taste and adjust the seasoning if needed.
- Hummus can be stored in the refrigerator for up to 3 days.
- Wash kale and remove leaves from stems.
- Roughly chop kale leaves and transfer to a mixing bowl.
- Add olive oil and vinegar to mixing bowl and massage the kale with your hands until the leaves become tender.
- Transfer hummus and salad to a plate, top with carrots and diced red onion and spice blend.
