Roasted Vegetables With Lentils Served With Chapathis Or Rice

60 min cook time
10 min prep time
Dinner
Preperation Time:
10 mins
Cooking Time:
60 mins

Ingredients:

Ingredients For Roasted Veggies

200 grams medium size Sweet potato (medium)

2 large Carrots

200 grams Cauliflower florets

2 medium size Onions

100 grams Green beans

3 sprigs Rosemary (or any fresh herbs like coriander. If you have dried herbs like rosemary, thyme, oregano etc;, you could use any of those too)

2 tablespoons Extra Virgin olive oil

Ingredients For Lentils

1/2 cup Whole masoor dal

1 sprig Rosemary (or any fresh herbs like coriander. If you have dried herbs like rosemary, thyme, oregano etc;, you could use any of those too)

2 Bay leaves

Water

1 teaspoon Extra virgin olive oil

Salt, to taste

Ingredients For Dressing

2 teaspoons Apple Cider Vinegar

1 teaspoon mustard paste

2 tablepsoons Extra virgin olive oil

Salt, to taste

1/2 teaspoon Crushed Black pepper

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories1279Calories from Fat572
Total Fat63.6g98%Saturated Fat8.9g45%
Cholesterol0mg0%Sodium1400mg58%
Potassium3436mg98%Carbohydrates151.3g50%
Dietary Fiber52.8g211%Sugars36.7g
Protein38.9gVitamin A438%
Vitamin C335%Calcium26%
Iron98%

nutrition facts

Serving Size1 Serving
Calories1279
Total Fat63.6g98%
Cholesterol0mg0%
Potassium3436mg98%
Dietary Fiber52.8g211%
Protein38.9g
Vitamin C335%
Iron98%
Per Serving%Daily Value*
Calories from Fat572
Saturated Fat8.9g45%
Sodium1400mg58%
Carbohydrates151.3g50%
Sugars36.7g
Vitamin A438%
Calcium26%

Procedure:

Wash and soak the lentils in water for 4 to 5 hours.

To Prepare The Roasted Vegetables

Preheat the oven at 200°C. Line a large baking tray and grease it.

Scrub the veggies well under water and wipe dry. Chop the carrots, sweet potatoes into even sized cubes.

Slice the cauliflower florets into bite sized florets.

Peel and chop each onion into 8 wedges.

Take off the ends of the beans. In a small microwave proof box, microwave on high for 3 minutes with 2 tablespoons of water. Remove, refresh in cold water and wipe completely dry.

Lay the prepped veggies on the lined baking tray. Drizzle a little oil on the vegetables.

Sprinkle salt and pepper and throw in the sprigs of rosemary (or other herbs of your choice) and toss them lightly. Arrange them in a single layer.

Roast in the oven for roughly 40 minutes, until vegetables get golden spots and are almost cooked.

To Prepare The Lentils

Meanwhile, drain the soaked lentils and transfer to a saucepan. Add one sprig of rosemary (or other herbs of your choice), two bay leaves and bring to a boil. Simmer for 15 minutes or until cooked through. Don’t allow the lentils to break up and become a mush. Drain off liquid and remove the rosemary and bay leaf when done. Toss in few drops of olive oil, season with salt and keep aside.

To Prepare The Dressing

In a large bowl, whisk together the mustard and apple cider vinegar. Add the extra virgin olive oil in a thin stream with continuous whisking, until the dressing is thick and creamy. Season with a pinch of salt and pepper and give it a good whisk. (This dressing can be prepared ahead and stored in the refrigerator in a small covered bowl and can be used when necessary)

To Assemble The Dish

Pour 2 tablespoons of dressing onto the roasted veggies and toss to combine. Pour 1 tablespoon of dressing onto the lentils and toss well. Divide the veggies between the required number of plates. Top it with a portion of lentils. Drizzle all the leftover dressing divided between the plates. Sprinkle some freshly ground black pepper over the top if you like.

Serve warm with chapathis or rice.

Notes

Feel free to throw in any vegetable that you have in your pantry.

Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism. Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat.

Red Lentils or Masoor Dal is a nutritious addition to your meal plans. Here’s why:

Masoor Dal contain high levels of protein, including essential amino acids isoleucine and lysine and are an essential source of inexpensive protein diet.

It also contains fiber, folate, vitamin B1 and minerals.

It helps to lower the cholesterol and helps in managing blood sugar levels sinc their high fiber content prevents blood sugar levels from rising rapidly after a meal.

They are good source of potassium and iron.

Red Lentils are rich in flavones, a class of antioxidants with antioxidant properties. Studies have proved that regular consumption of lentils can reduce the risk of breast cancer.

This dish combining lovely roasted vegetables and lentils is a delicious and wholesome dinner and is very filling. Serve along with chapathis or rice.

loader