Lentils & Rice with Roasted Carrots and Lemon-Dill Yogurt

Symptom check-in

• POTS: legs felt heavy and weak, like standing would drain me faster than usual

• Vestibular migraine: low-grade head pressure, not spinning, but the kind that gets worse if I forget to eat

• Lupus: mild joint stiffness in my hands, not flaring, just that dull inflammatory ache

Disorder safety check

Condition	Works?	Notes
POTS	Yes	Balanced carbs + salt = steadier energy
Lupus	Yes	Anti-inflammatory, not heavy
Vestibular migraine	Yes	No sharp flavors, no sugar spike

Ingredients (2–3 servings)

Base

• 1 cup cooked lentils (green or brown)

• 1 cup cooked white or jasmine rice

• Salt, to taste

• Olive oil

Roasted carrots

• 4–5 carrots, peeled and sliced lengthwise

• Olive oil

• Salt

• Optional: smoked paprika or cumin

Lemon-dill yogurt

• ½ cup plain Greek yogurt

• 1–2 tbsp olive oil

• Juice of ½ lemon

• Fresh dill, finely chopped

• Salt and black pepper

How to make it

1. Roast the carrots

1. Preheat oven to 425°F (220°C).

2. Slice carrots lengthwise into thick spears - not too thin or they’ll burn.

3. Toss with olive oil and a generous pinch of salt. Add paprika or cumin if using.

4. Spread on a baking sheet in a single layer.

5. Roast 25–30 minutes, flipping halfway, until deeply caramelized and soft.

2. Cook the lentils and rice

• If already cooked: gently reheat together in a pan with a splash of water and olive oil.

• If cooking fresh:

  • Lentils should be tender but not mushy.

  • Rice should be fluffy, not sticky.

• Season the combined lentils and rice with salt while warm.

3. Make the yogurt sauce

1. Stir yogurt until smooth.

2. Add lemon juice, olive oil, chopped dill, salt, and pepper.

3. Taste and adjust - it should be bright but not sharp.

4. Assemble

• Spoon lentil-rice mixture into a bowl.

• Add roasted carrots on top.

• Finish with a generous dollop of yogurt sauce and a drizzle of olive oil.