Hearty Roasted Carrots & Lentil Salad with Creamy Hummus Delight
This nourishing salad brings together earthy roasted carrots, protein-rich lentils, and a creamy hummus base for a hearty Mediterranean-inspired meal. It’s layered with textures — tender carrots, chewy lentils, crunchy seeds, and smooth hummus — making it both comforting and vibrant.
⏱ Time
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Ingredients
For the roasted carrots:
1 lb (450 g) carrots, peeled and halved lengthwise
2 tbsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
½ tsp ground coriander
Salt & black pepper, to taste
For the lentils:
1 cup dry green or brown lentils (or 2 ½ cups cooked)
3 cups water or vegetable broth
1 bay leaf (optional)
Salt, to taste
For the hummus base:
1 cup hummus (store-bought or homemade)
1 tbsp lemon juice
1 tbsp olive oil
For the salad assembly:
2 cups baby arugula (or spinach/mixed greens)
½ red onion, thinly sliced
¼ cup fresh parsley or cilantro, chopped
3 tbsp toasted pumpkin seeds (or sunflower seeds)
2 tbsp crumbled feta (optional)
Dressing:
3 tbsp olive oil
2 tbsp lemon juice
1 tsp honey (or maple syrup)
½ tsp Dijon mustard
Salt & black pepper, to taste
Instructions
1. Roast the carrots
Preheat oven to 400°F (200°C).
Toss carrots with olive oil, cumin, smoked paprika, coriander, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes, until caramelized and tender.
2. Cook the lentils
Rinse lentils and place in a pot with water/broth and bay leaf.
Bring to a boil, then simmer 20–25 minutes until tender but not mushy. Drain, season with salt, and cool slightly.
3. Prepare hummus base
Mix hummus with lemon juice and olive oil until smooth and spreadable.
4. Make dressing
Whisk together olive oil, lemon juice, honey, Dijon, salt, and pepper.
5. Assemble the salad
On a serving platter, spread a generous layer of hummus.
Top with lentils, roasted carrots, and greens.
Drizzle with dressing.
Sprinkle with onion, parsley, pumpkin seeds, and feta (if using).
Notes & Tips
Extra flavor: Add roasted chickpeas or pomegranate seeds for crunch and brightness.
Meal prep: Lentils and roasted carrots can be made 2 days ahead and assembled when ready.
Serving idea: Serve with warm pita bread for scooping.
Spicy option: Add harissa or chili flakes to the dressing.
❓ Frequently asked questions FAQ
Q: Can I use red lentils?
A: No, red lentils turn mushy. Stick to green or brown for structure.
Q: Can I make this vegan?
A: Yes — simply omit the feta and use maple syrup instead of honey.
Q: Can this be served warm or cold?
A: Both! Warm carrots + room temp lentils over hummus are amazing, but it’s also refreshing chilled.
Nutrition information
Calories: 380
Protein: 15g
Fat: 18g
Carbs: 42g
Fiber: 11g
Sugars: 8g