Carrot and Lentil Salad
Carrot and Lentil Salad — earthy, slightly sweet, and tangy with a satisfying bite. It’s great warm or cold, perfect for lunch prep, potlucks, or as a fiber-rich side.
⌚ Total time
- Prep Time:10 minutes
- Cook Time: 20 minutes
- Servings: 4 (side) or 2 (main)
Ingredients:
¾ cup dried green or brown lentils (or 1½ cups cooked)
2 cups grated or julienned carrots (about 2–3 medium carrots)
2 tbsp fresh parsley or cilantro, chopped
2 tbsp red onion, finely diced (optional)
1–2 tbsp crumbled feta or goat cheese (optional)
Dressing:
2 tbsp olive oil
1½ tbsp lemon juice or red wine vinegar
1 tsp Dijon mustard
1 tsp honey or maple syrup (optional)
1 small garlic clove, minced
Salt & black pepper to taste
¼ tsp cumin or coriander (optional, for a warm note)
Notes & Tips:
Lentils: Don’t overcook — aim for tender but not mushy. Rinse after cooking to cool quickly.
Make it a meal: Add a boiled egg, grilled chicken, or avocado.
Vegan version: Skip cheese or use a plant-based alternative.
Storage: Keeps well in the fridge for up to 3 days — flavors improve over time.
Instructions:
1. Cook Lentils: Rinse and simmer lentils in 3 cups of water for \~20 minutes, until tender. Drain and cool slightly.
2. Prep Veggies: Grate carrots and finely chop parsley and onion.
3. Make Dressing: In a small bowl, whisk olive oil, lemon juice, mustard, garlic, honey, salt, pepper, and cumin.
4. Combine: In a large bowl, toss cooked lentils, carrots, herbs, onion, and dressing. Mix well.
5. Top & Serve: Sprinkle with cheese (if using) and serve warm or chilled.
Nutritional Information
Calories: ~180 kcal
Protein: 7g
Fat: 8g
Carbs: 20g
Fiber: 6g
Sugars: 4g
Sodium: ~150mg
❓ frequently asked questions
Q: Can I use canned lentils?
A: Yes! Use 1½ cups drained canned lentils. Rinse them well to remove excess salt.
Q: Which carrots work best?
A: Fresh, firm carrots give the best crunch. Rainbow carrots add color!
Q: Can I add other veggies?
A: Definitely — try shredded cabbage, roasted sweet potatoes, or diced bell peppers.
Q: Is it good for meal prep?
A: Yes — it stores well for 2–3 days and tastes even better as the flavors meld.