Mediterranean Lentil Chickpea & Carrot Salad
Total Time: 25 minutes (10 minutes prep | 15 minutes cook or less if lentils are pre-cooked)
Servings: 4
This Mediterranean Lentil Chickpea & Carrot Salad is the kind of dish that makes healthy eating feel completely effortless. It’s colorful, fresh, and full of texture—perfect as a light lunch, hearty side, or meal prep option for busy weekdays.
The combination of earthy lentils and creamy chickpeas gives it a satisfying, protein-rich base, while crisp carrots and fresh herbs bring brightness and crunch. Toss it all together with a zesty lemon-olive oil dressing spiced with cumin, paprika, and coriander, and you’ve got a salad that’s simple yet deeply flavorful.
Ingredients
Salad Ingredients
1 cup cooked brown or green lentils (about ½ cup dry lentils before cooking)
1 cup canned chickpeas, drained and rinsed
1 cup carrots, peeled and sliced thin or grated
½ small onion, finely chopped (red or white)
¼ cup fresh parsley and/or cilantro, chopped
½ cup diced cucumber, bell peppers, or celery (optional)
Dressing Ingredients
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
½ teaspoon ground cumin
½ teaspoon paprika
¼ teaspoon ground coriander (optional)
Pinch of ground cinnamon (optional, for warmth)
Salt and black pepper, to taste
Optional: 1 small garlic clove, minced; 1 teaspoon red wine vinegar or Dijon mustard for added tang
Instructions
Cook the Lentils (if not pre-cooked)
Rinse the lentils under cold water. Add them to a small pot with about three cups of water and a pinch of salt. Bring to a boil, then reduce the heat and simmer for 12–15 minutes, or until just tender but not mushy. Drain well and let them cool.
Tip: If using canned or pre-cooked lentils, rinse them gently and drain well before adding to the salad.
Prep the Veggies
While the lentils cook, peel and grate or thinly slice the carrots. Finely chop the onion and dice the cucumber or other vegetables you’re using. Chop the parsley and/or cilantro.
This salad looks best when the vegetables are roughly the same size—it gives a nice mix of colors and textures in every bite.
Make the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, cumin, paprika, coriander, and cinnamon (if using). Add salt and pepper to taste.
If you like more depth, whisk in minced garlic, red wine vinegar, or a touch of Dijon mustard. These additions balance the earthiness of the lentils and add a bright, tangy kick.
Assemble the Salad
In a large bowl, combine the cooked lentils, chickpeas, carrots, onion, and fresh herbs. Add the optional diced cucumber or bell peppers for extra crunch and color.
Pour the dressing over the mixture and toss gently to coat everything evenly. Taste and adjust the seasoning—add more lemon juice for brightness or salt for balance.
Serve or Chill
You can serve the salad right away at room temperature, but for the best flavor, let it sit for about 20–30 minutes so the lentils and chickpeas absorb the dressing.
If you’re making it ahead, refrigerate for up to 3 days. The flavors deepen beautifully over time, making it perfect for meal prep.
Serve as a side with grilled chicken, fish, or halloumi—or enjoy it as a complete vegetarian meal with some warm pita or flatbread on the side.
Tips:
Don’t overcook lentils: They should hold their shape; mushy lentils will make the salad heavy.
Drain thoroughly: Excess water can dilute the dressing.
Balance flavors: Always taste before serving—add more acid (lemon or vinegar) if it tastes flat, or a drizzle of olive oil if it’s too sharp.
Use good olive oil: Since it’s a raw dressing, quality olive oil makes a noticeable difference.
Let it rest: This salad tastes better after sitting for at least 20 minutes.
Variations:
Add cheese: Crumbled feta or goat cheese adds creamy contrast.
Make it spicy: Add chili flakes or a pinch of cayenne for heat.
Add greens: Toss in baby spinach, arugula, or kale for extra freshness.
Sweet touch: Add a handful of pomegranate seeds or chopped dried apricots for a Mediterranean twist.
Roasted option: Roast the carrots or add roasted red peppers for deeper flavor.
Protein boost: Add grilled chicken or shrimp for a full meal.
Vegan protein: Sprinkle with toasted sunflower seeds, pine nuts, or slivered almonds.
Storage Tip:
Store leftovers in an airtight container in the fridge. If it seems dry the next day, add a drizzle of olive oil and a splash of lemon juice to refresh the flavors.
Q&A
Q: Can I use red lentils?
A: Red lentils break down more easily, so they’re not ideal here. Stick to green or brown lentils, which stay firm and hold texture.
Q: How long does this salad last?
A: It stays fresh for up to 3–4 days in the refrigerator. It actually tastes better after a day as the flavors meld together.
Q: Can I freeze it?
A: Freezing isn’t recommended, as the fresh veggies and lentils lose their texture once thawed.
Q: Can I skip the chickpeas or lentils?
A: You can omit one, but using both gives the salad its perfect mix of protein, fiber, and texture.
Q: Is it good for meal prep?
A: Yes! It’s one of the best make-ahead salads—hearty enough to stay crisp without getting soggy.
Q: Can I add other grains?
A: Absolutely. Quinoa, bulgur, or couscous can replace part of the lentils for a lighter version.
Nutrition
(Per Serving)
Calories: ~320
Protein: 12g
Fat: 12g
Carbohydrates: 38g
Fiber: 10g
Sugar: 5g
Sodium: ~230mg
(Values vary depending on portion size and ingredients used.)
Conclusion
This Mediterranean Lentil Chickpea & Carrot Salad is the perfect example of how simple ingredients can create something truly satisfying. It’s colorful, nutrient-rich, and full of fresh Mediterranean character—from the citrusy dressing to the blend of herbs and spices.
Each bite offers a bit of everything—soft lentils, creamy chickpeas, crisp carrots, and the brightness of lemon and parsley. It’s light yet filling, nourishing yet indulgent in its own simple way.