High-Protein Lentil & Carrot Salad
This protein-packed salad features earthy lentils, sweet roasted carrots, and a bright lemon-herb dressing. With the addition of feta and chickpeas (optional), it’s nutrient-rich, satisfying, and balanced with flavors of garlic, cumin, and fresh herbs. Ideal for meal prep or a wholesome lunch.
⏱️ Time
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Ingredients
For the Salad:
1 cup cooked green or brown lentils (or ½ cup dry)
3 medium carrots, peeled and sliced into thin sticks or rounds
1 tbsp olive oil
½ tsp ground cumin
Salt and pepper, to taste
¼ cup crumbled feta cheese (optional for extra protein)
¼ cup chopped parsley or cilantro
2 tbsp toasted pumpkin seeds or almonds (optional)
¼ cup chickpeas (optional for added protein and texture)
For the Dressing:
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
½ tsp honey or maple syrup
1 small garlic clove, finely minced
Salt and pepper, to taste
Instructions
1. Cook the Lentils:
Rinse lentils and place in a saucepan with 3 cups water.
Bring to a boil, then reduce to a simmer for 20–25 minutes until tender but not mushy.
Drain and let cool slightly.
2. Roast the Carrots:
Preheat oven to 200°C (400°F).
Toss carrots with olive oil, cumin, salt, and pepper.
Roast on a baking tray for 20–25 minutes until tender and caramelized on the edges.
3. Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and pepper.
4. Assemble the Salad:
In a large bowl, combine lentils, roasted carrots, parsley, and chickpeas (if using).
Drizzle with dressing and toss gently to coat.
Top with feta and pumpkin seeds before serving.
Tips
For a warm version, toss everything together while the carrots and lentils are still warm.
Add baby spinach or arugula for extra greens.
Use red lentils only if you prefer a softer texture — green or brown hold shape better.
Add a boiled egg or grilled chicken on top for an even higher protein boost.
Frequently asked questions FAQ
Q: How much protein does it have?
A: Around 22–25g per serving (with feta and chickpeas).
Q: Can I meal prep it?
A: Yes! It keeps well in the fridge for 3–4 days. Store dressing separately if you prefer it crisp.
Nutrition information
Calories: ~420 kcal
Protein: 24g
Carbs: 40g
Fat: 16g
Fiber: 10g