In season当季American美式
Orange Carrot Lentil Salad香橙胡萝卜扁豆沙拉
A 2-serving recipe with a 25-minute beginner workflow, exact seasoning and visible checkpoints.橙子、胡萝卜和熟扁豆拌欧芹，果汁的酸甜让豆子吃起来更清爽。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Drain 1½ cups cooked green lentils. Peel 2 oranges on the board, remove seeds and cut into 2-cm pieces. Peel 2 carrots and grate using the large holes; stop before fingers reach the grater. Chop ¼ cup parsley. Squeeze 2 tbsp lemon juice.1½杯熟扁豆沥干；2橙在砧板去皮去籽切2厘米块；2胡萝卜去皮粗孔擦丝，手快到擦板前停；¼杯欧芹切碎；取柠檬汁2大匙。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- For canned beans, open safely with a can opener, keeping fingers off sharp edges; drain in a sieve, rinse with cold water for 20 seconds, then drain 1 minute. Use cooked beans, never dry beans here.罐头豆用开罐器安全打开，手避金属锋边；筛沥后冷水冲20秒，再沥1分钟。这里用熟豆，不能换干豆。
Ingredients食材
- Orange橙子2
- Carrot胡萝卜2
- Cooked green lentils熟绿扁豆1.5 cups杯
- Parsley欧芹0.25 cup杯
- Olive oil橄榄油1 tbsp大勺
- Lemon柠檬1
- Dijon mustard第戎芥末1 tsp小勺
- Fine salt细盐0.125 tsp小勺
Method做法
Whisk 1 tbsp oil, 2 tbsp lemon juice, 1 tsp Dijon, 1 tbsp water, and ⅛ tsp fine salt until smooth.
把1大匙油、2大匙柠檬汁、1小匙第戎芥末、1大匙水和⅛小匙细盐搅到顺滑。
The dressing is smooth and evenly cloudy, without lumps.汁顺滑均匀微浑，没有结团。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Toss the lentils, orange, grated carrot, and parsley with the dressing.
扁豆、橙子、胡萝卜丝和欧芹一起拌上汁。
Everything is evenly coated in a thin layer of dressing, not sitting in a puddle.材料均匀薄薄裹汁，不泡在水里。
Common mistake & quick fix容易错在哪，怎么补救
If liquid pools, lift the salad out with a slotted spoon; next time dry produce thoroughly.出水就用漏勺盛出，下次蔬菜充分沥干。
Divide between 2 bowls and serve.
分到2只碗里，上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C). Keep raw salad and dressing separate.吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。生沙拉和酱汁分开。
Know your ingredients认识食材
Ingredients explained食材讲解
Orange橙子Heavy oranges are juiciest. Zest before juicing; the zest holds most of the aroma.沉手的橙子汁多。先刨皮屑再榨汁，香气主要在皮里。
Carrot胡萝卜Beta-carotene—absorbs best with a bit of fat. Firm, bright, no cracks.含β-胡萝卜素，配点油吸收更好。选硬挺、颜色鲜、无裂纹的。
Parsley欧芹Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
Olive oil橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Lemon柠檬Brightens any dish; acid balances richness. Heavy, thin-skinned lemons are juiciest.提亮整道菜，酸能解腻。选沉、皮薄的汁多。
- Dijon mustard第戎芥末
Sharp French mustard that also emulsifies dressings. Keeps in the fridge for months.辛辣的法式芥末，也能让沙拉汁乳化。冷藏可放数月。
Fine salt细盐Kosher salt (Diamond Crystal) is less salty by volume than table salt; use about half if swapping to table salt.犹太盐（Diamond Crystal）按体积比食盐淡；换成食盐时约减半。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Box grater擦丝器
Make it a balanced meal营养搭配建议
Add cooked whole grains for a bigger meal; swap dairy for extra chickpeas to make the vegetarian option vegan.想更饱可加熟全谷物；含奶版本可将奶酪换成更多鹰嘴豆，做成纯素。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。