carrots aren’t just for bunnies anymore
Table of contents
About this recipe
I made this one-pot mushroom noodle dish because I wanted a warm, cozy meal that wouldn’t make my stomach plot revenge. It’s fuss-free (one pot, minimal chopping, zero drama), packed with gut-friendly ingredients like mushrooms, spinach, and low-FODMAP swaps, and perfect for anyone who craves comfort food without the bloat or complicated cleanup.
Ingredient Notes & Substitutes
Firm tofu – Adds hearty texture and protein; sub chickpeas if you’re soy-free.
Red bell pepper – Brings a pop of sweetness and color.
Dry red lentils – Fast-cooking and easy to digest; the MVP for lazy weeknights.
Tomato paste – Deepens the flavor base without overpowering.
Tomato sauce (passata) – Gives a silky, saucy finish.
Hot water – Helps lentils cook evenly.
Spinach – Wilts down into nutrient-rich green goodness; kale works too.
Silken tofu – Optional but adds creamy richness and bonus protein.
Carrot & radishes – Optional veg to bulk it up; grated for faster cooking.
Recipe card with notes
Carrot and Fennel Salad with Crispy Chickpeas
Equipment
- Oven - optional
- baking sheet - optional
- Mixing Bowl
Ingredients
- 3 cups grated carrots (about 5 unpeeled medium carrots)
- 1 medium fennel (thinly sliced)
- ⅓ cup raw pecans (halved or broken)
- ⅔ cup cooked quinoa
- 1 can (400g) chickpeas (drained and well rinsed)
- ½ tsp salt
- 1 tbsp za’atar
- ½ to 1 tbsp olive oil
- Pepper to taste
- ¼ cup lemon juice
- 4 tbsp olive oil
- 3 tbsp maple syrup
- 1½ tsp Dijon mustard
- ½ to 1 tbsp sriracha (or other hot sauce)
- ½ tsp sumac
- ½ tsp smoked paprika
- 1 tsp salt
Instructions
- Preheat the oven – Set it to 180ºC (fan-assisted if possible).
- Season the chickpeas – In a mixing bowl, combine drained chickpeas with salt, za’atar, olive oil, and pepper. Toss well to coat.
- Roast – Spread chickpeas on a parchment-lined baking sheet and bake for 10 minutes, until crispy outside but still soft inside.
- Build the salad base – In a large bowl, mix grated carrots, sliced fennel, pecans, and quinoa.
- Make the dressing – Whisk or shake all dressing ingredients together until fully combined.
- Assemble – Add slightly cooled chickpeas to the salad. Pour over the dressing and mix until everything’s well coated.
Video
Notes
- For fennel: cut off the base and use the fronds as garnish or steep in hot water for a calming IBS-friendly tea.
- I used fan-assisted heat for extra-crispy chickpeas.
- Nut-free? Sub pecans with roasted sunflower seeds or pumpkin seeds.
- Keep leftovers in an airtight container in the fridge for up to 4 days — it holds up well for meal prep.
- Low-FODMAP tip: limit chickpeas to 1/4 cup per serving if sensitive, or sub with roasted tempeh.
