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Middle Eastern Braised Lentils and Carrots

Ali Segersten (author)
MIDDLE EASTERN BRAISED LENTILS AND CARROTS VEGAN

Serve this simple braised lentil recipe with rice and a fresh cucumber salad for a nutrient-dense vegan meal. I use a 3.5 quart enameled cast iron braiser for this recipe. I highly recommend investing in one of these pans. The heavy, tight-fitting lid allows steam to circulate and cook your food to perfection.

Ingredients
3 tablespoons extra virgin olive oil
1 medium onions sliced
4 cloves garlic crushed
1½ teaspoons ground cumin
½ teaspoons ground coriander
½ teaspoons cinnamon
½ teaspoons ground sumac
1½ cups French lentils rinsed and drained
4 cups water
3 large carrots peeled and cut into thick slices
1 teaspoons Herbamare
2 tablespoons lemon juice
½ cups parsley
¼ cups fresh dill

Nutrition Facts

Per serving Recipe serves 6

Calories from
  • Protein 22%
  • Net carbs 49%
  • Fat 29%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
248kcal
Protein
12.5g
Total Carbohydrates
34.5g
Dietary Fiber
6.2g
Net Carbs
28.4g
Total Sugars
2.2g
Sucrose
1g
Glucose
0.43g
Fructose
0.44g
Maltose
0.14g
Total Fat
7.6g
Saturated Fat
1g
Monounsaturated Fat
5.2g
Polyunsaturated Fat
1g
Sodium
255mg
Vitamins
Water-Soluble Vitamins
Vitamin C
13.4mg
Thiamin (B1)
0.44mg
Riboflavin (B2)
0.12mg
Niacin (B3)
1.4mg
Pantothenic Acid (B5)
1.1mg
Vitamin B6
0.32mg
Folate (B9)
243µg
Choline
49.2mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
1.3mg
Vitamin K1 (Phylloquinone)
89.1µg
Minerals
Minerals
Calcium
51.6mg
Iron
4mg
Magnesium
34.1mg
Phosphorus
151mg
Potassium
419mg
Zinc
1.7mg
Copper
0.4mg
Manganese
0.8mg
Selenium
0.51µg
Fluoride
0.31µg
Amino Acids
Essential Amino Acids
Histidine
0.34g
Isoleucine
0.53g
Leucine
0.88g
Lysine
0.85g
Methionine
0.11g
Phenylalanine
0.6g
Threonine
0.44g
Tryptophan
0.11g
Valine
0.61g
Non-Essential Amino Acids
Alanine
0.52g
Arginine
0.95g
Aspartic Acid
1.4g
Cystine
0.16g
Glutamic Acid
1.9g
Glycine
0.5g
Proline
0.51g
Serine
0.56g
Tyrosine
0.33g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
5g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.11g
Omega-6 Fatty Acids
Linoleic Acid (LA)
0.89g
Other
Carotenoids
Alpha-Carotene
122µg
Beta-Carotene
558µg
Beta-Cryptoxanthin
0.48µg
Lutein + Zeaxanthin
292µg
Lycopene
0.07µg
Plant Sterols (Phytosterols)
Phytosterols
18.4mg
Other Compounds
Betaine
0.05mg
5.0 1 review

Jes…

Apr 27, 2025

Wow! I loved the flavor combination from these spices. I’ve rarely cooked with sumac, normally using it as a topping for dips, but that must have been the key for a smooth yet rich taste in this lentil dish.