1. Roasted Carrot and Chickpea Salad:
Ingredients:
- 2 cups carrots, peeled and sliced
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- Mixed greens (spinach, arugula, or your choice)
- 1/4 cup chopped fresh coriander
- Juice of 1 lemon
Method:
- Preheat the oven to 400°F (200°C).
- In a bowl, toss sliced carrots and chickpeas with olive oil, cumin, salt, and pepper.
- Spread the mixture on a baking sheet and roast for 25-30 minutes or until carrots are tender.
- In a large bowl, mix the roasted carrots and chickpeas with mixed greens.
- Drizzle lemon juice over the salad, toss gently, and garnish with fresh cilantro.
- Serve warm or at room temperature.
Health Benefits:
- Carrots: Rich in beta-carotene, promoting healthy vision and skin.
- Chickpeas: High in fiber and plant-based protein for sustained energy.
- Cumin: Contains antioxidants and may have anti-inflammatory properties.
2. Carrot and Ginger Soup:
Ingredients:
- 4 cups carrots, chopped
- 1 onion, diced
- 2 tablespoons fresh ginger, grated
- 4 cups vegetable broth
- 1 can (14 oz) coconut milk
- Salt and pepper to taste
- Fresh coriander for garnish
Method:
- In a large pot, sauté onions and ginger until softened.
- Add chopped carrots, vegetable broth, and bring to a boil.
- Reduce heat, cover, and simmer until carrots are tender.
- Use an immersion blender to puree the soup until smooth.
- Stir in coconut milk, season with salt and pepper, and heat through.
- Garnish with fresh coriander before serving.
Health Benefits:
- Carrots: Excellent source of vitamins, minerals, and antioxidants.
- Ginger: Anti-inflammatory properties and aids digestion.
- Coconut Milk: Provides healthy fats and adds creaminess.
3. Quinoa and Shredded Carrot Stuffed Bell Peppers:
Ingredients:
- 1 cup quinoa, cooked
- 1 cup shredded carrots
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels
- 1 teaspoon cumin
- Salt and pepper to taste
- Bell peppers (variety of colors)
- Avocado slices for topping
Health Benefits:
- Carrots: High in fiber, supporting digestive health.
- Quinoa: A complete protein source with essential amino acids.
- Black Beans: Rich in protein and fiber, promoting satiety.
Enjoy!