Vegetarian · ALWAYS FREE
Roasted carrot & lentil bowls with lemon yogurt
Cumin-roasted carrots and red onion over warm lentils, with cool lemon yogurt and toasted pumpkin seeds.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat the oven to 425°F (220°C). Put the lentils and 4 cups + 3 tbsp + 1 ⅞ tsp water in a saucepan. Bring to a boil, then reduce to a gentle simmer and cook uncovered for 25–35 minutes, until tender but still holding their shape. Add water if needed to keep them submerged, then drain well.
- While the lentils cook, toss the carrots and red onion on a large rimmed baking sheet with 0.705 oz olive oil, the cumin, 0.0529 oz smoked paprika, 0.0705 oz salt and the pepper. Spread into one layer. Roast for 25–30 minutes, turning halfway through, until the carrots are tender when pierced and browned at the edges.
- Stir the yogurt with 1 ⅓ tbsp lemon juice, the garlic and 0.0353 oz salt. Keep chilled until serving. Toast the pumpkin seeds in a small dry skillet over medium-low heat for 2–3 minutes, stirring often, until fragrant; transfer to a plate.
- Toss the drained lentils with the remaining 0.353 oz olive oil, 2 tsp lemon juice and 0.0353 oz salt. Divide among four bowls and arrange the roasted carrots and onion over them.
- Add two small dollops of yogurt to each bowl. Divide the pumpkin seeds, parsley and remaining 0.0176 oz paprika over the bowls and serve warm.
Estimated nutrition
Per serving · 1 of 4- Calories
- 455 kcal
- Protein
- 24.2 g
- Total carbohydrate
- 60.8 g
- Total fat
- 14.8 g
- Total sugars
- 12.8 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied. Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here. Dry lentil input uses raw nutrient profile. Boiling losses in drained water are not modeled.
View the ingredient calculations · Source 1Why it’s in this collection
- Mediterranean: Dry lentils and roasted carrots with red onion, olive oil, cumin, paprika, pumpkin seeds, parsley, garlic, lemon and a plain Greek yogurt topping. Selected for the vegetable/legume/olive-oil-centered ingredient pattern, with any seafood, poultry or dairy shown explicitly above.
Required label checks: Choose plain yogurt and uncoated pumpkin seeds; this collection is an ingredient-pattern screen, not a low-fat or sodium certification.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
