Hearty Lentil & Carrot Salad with Creamy Tahini Dressing
This wholesome salad features earthy lentils, crunchy carrots, fresh herbs, and optional greens or roasted veggies — all tossed in a creamy, lemony tahini dressing. It’s filling enough for a main, perfect for meal prep, and absolutely delicious warm or cold.
Time Breakdown:
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Servings: 3–4 as a side, 2 as a main
Ingredients:
For the Salad:
3/4 cup dried green or brown lentils (or 1½ cups cooked)
2 medium carrots, grated or julienned
2 tbsp fresh parsley, cilantro, or dill, chopped
2 tbsp red onion or scallions, finely chopped
1–2 cups baby spinach or arugula
1/4 cup toasted sunflower seeds or chopped almonds
Optional Add-ins:
Roasted sweet potato cubes
Cherry tomatoes
Cucumber slices
Crumbled feta (if not vegan)
Creamy Tahini Dressing:
3 tbsp tahini
1.5 tbsp lemon juice
1 tsp maple syrup or honey
1/2 tsp Dijon mustard
1 small garlic clove, grated
2–3 tbsp water
Salt and pepper, to taste
Instructions:
1. Cook the Lentils:
1. Rinse lentils. In a saucepan, cover with water and a pinch of salt.
2. Bring to a boil, reduce heat, and simmer for 20–25 minutes or until just tender (not mushy).
3. Drain and let cool slightly.
2. Make the Tahini Dressing:
1. In a small bowl, whisk together tahini, lemon juice, maple syrup, mustard, garlic, salt, and pepper.
2. Gradually whisk in water until you reach a creamy, pourable consistency.
3. Prep the Salad:
1. In a large bowl, combine the cooked lentils, shredded carrots, herbs, onion, and optional greens.
2. Add nuts/seeds if using.
4. Assemble & Serve:
1. Drizzle with tahini dressing and toss gently to coat.
2. Taste and adjust seasoning with salt, pepper, or more lemon juice.
3. Serve slightly warm or chilled.
Tips & Variations:
Make it a bowl: Add a grain like quinoa or bulgur and top with avocado.
Quick version: Use canned lentils (drained and rinsed) to cut time.
Meal prep: Store dressing separately and mix before serving.
Add protein: Top with grilled chicken or tofu for a more filling meal.
Frequently Asked Questions
Q: What kind of lentils should I use?
A: Green, brown, or French (Puy) lentils hold their shape best — avoid red lentils, which turn mushy.
Q: Can I make this ahead?
A: Yes! It keeps well in the fridge for 3–4 days. Add greens just before serving.
Q: Is this salad vegan and gluten-free?
A: Yes — it’s naturally both (unless you add cheese).
Nutritional Information
Calories ~300 kcal
Protein ~11 g
Carbohydrates ~28 g
Fiber ~8 g
Fat ~14 g
Sugar ~4 g
Sodium ~200 mg