Roasted Lentils and Carrots with Marinated Onion
This dish brings together the sweetness of roasted carrots, the nutty earthiness of lentils, and the brightness of quick-pickled marinated onions. It’s wholesome, light yet satisfying, and works perfectly as a side dish, light main, or part of a Mediterranean Mezze spread.
⏱ Time
Prep: 15 minutes
Cook: 35 minutes
Total: 50 minutes
Ingredients
For the roasted carrots & lentils:
1 cup dried green or brown lentils (or 2 ½ cups cooked)
1 lb (450 g) carrots, peeled and cut into sticks or wedges
2 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
½ tsp smoked paprika (optional, for depth)
Salt & black pepper to taste
For the marinated onions:
1 medium red onion, thinly sliced
2 tbsp vinegar (or lemon juice)
1 tbsp olive oil
½ tsp salt
½ tsp sugar or honey
Pinch of chili flakes (optional, mild heat)
For serving:
Fresh parsley or cilantro, chopped
Crumbled feta or goat cheese (optional)
Extra drizzle of olive oil
Instructions
1. Cook the lentils
Rinse lentils. Add to a pot with 3 cups water and a pinch of salt.
Simmer 20–25 minutes until tender but not mushy. Drain and set aside.
2. Roast the carrots
Preheat oven to 400°F (200°C).
Toss carrots with olive oil, cumin, coriander, paprika, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes until tender and caramelized.
3. Marinate the onions
In a bowl, mix vinegar, olive oil, salt, sugar, and chili flakes (if using).
Add sliced onions, toss well, and let sit at least 15 minutes (they’ll soften and turn slightly pink).
4. Assemble the dish
In a serving bowl, combine roasted carrots and lentils.
Top with marinated onions (and their juices).
Garnish with parsley and optional feta.
Drizzle a little extra olive oil before serving.
Notes & Tips
You can substitute carrots with parsnips or sweet potatoes.
For extra flavor, roast the carrots with a touch of honey or pomegranate molasses.
Marinated onions keep well in the fridge for up to 5 days—use extras on salads or sandwiches.
❓ Frequently asked questions FAQ
Q: Can I use canned lentils?
Yes—rinse and drain them well, then just toss with roasted carrots and marinated onions.
Q: Can this be served cold?
Absolutely. It makes a great salad served at room temperature or chilled.
Q: What can I pair it with?
It pairs beautifully with grilled chicken, fish, or halloumi—or serve over couscous or quinoa for a complete vegetarian meal.
Nutrition information
Calories: ~240 kcal
Protein: 11 g
Carbs: 35 g
Fat: 8 g
Fiber: 10 g