Red Lentil Hummus and Roasted Carrots with Kale Salad

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

Course Main Dish, Salads

Servings 4 People

Prep Time 45 Minutes

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

Instructions

1. Preheat oven to 425 degrees F.
2. Rinse lentils in a fine-mesh sieve under cold water until the water runs clear.
3. 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.
4. While lentils are cooking, toss carrots with coconut oil, cumin, salt, and pepper and transfer to baking sheet. Bake for 20 to 25 minutes.
5. Transfer cooked lentils to a food processor, add additional hummus ingredients and blend.
6. If the hummus becomes too thick, scrape the sides and add 2 tablespoons of water.
7. Taste and adjust the seasoning if needed.
8. Hummus can be stored in the refrigerator for up to 3 days.
9. Wash kale and remove leaves from stems.
10. Roughly chop kale leaves and transfer to a mixing bowl.
11. Add olive oil and vinegar to mixing bowl and massage the kale with your hands until the leaves become tender.
12. Transfer hummus and salad to a plate, top with carrots and diced red onion and spice blend.