Mediterranean Lentil & Roasted Carrot Salad with Herbed Tahini
This earthy, nourishing salad brings together tender roasted carrots and protein-rich lentils, all drizzled with a creamy, zesty herbed tahini sauce. The flavors are smoky, herbaceous, and satisfying — ideal as a main or side dish, whether warm or at room temperature. A Mediterranean-inspired dish that’s healthy, plant-based, and loaded with texture.
⏱ Time Breakdown
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
For the Roasted Carrots:
4–5 medium carrots, peeled and sliced into ½-inch diagonals
1½ tbsp olive oil
½ tsp ground cumin
½ tsp smoked paprika
Salt and pepper, to taste
For the Lentils:
¾ cup French green or brown lentils (uncooked)
2½ cups water or low-sodium vegetable broth
1 bay leaf (optional)
Salt, to taste
For the Herbed Tahini Dressing:
¼ cup tahini
2 tbsp lemon juice (fresh)
1 small garlic clove, finely grated or minced
2 tbsp cold water (more as needed for consistency)
2 tbsp finely chopped parsley
1 tbsp finely chopped dill or cilantro (optional)
Salt and pepper, to taste
For Assembly:
½ small red onion, thinly sliced
2 tbsp red wine vinegar (for quick pickling the onion)
¼ cup chopped fresh herbs (parsley, mint, dill)
2 tbsp toasted pine nuts or slivered almonds (optional for crunch)
Mixed greens or arugula (optional bed for serving)
Instructions
Step 1: Roast the Carrots
1. Preheat oven to 400°F (200°C).
2. Toss carrots with olive oil, cumin, paprika, salt, and pepper.
3. Spread on a baking sheet and roast for 25–30 minutes, turning once, until golden and tender.
Step 2: Cook the Lentils
1. Rinse lentils, then place in a pot with water or broth and bay leaf (if using).
2. Bring to a boil, reduce to a simmer, and cook uncovered for 20–25 minutes until just tender (not mushy).
3. Drain any excess liquid, remove bay leaf, and season lightly with salt.
Step 3: Quick Pickle the Onion
1. While lentils cook, toss red onion with red wine vinegar and a pinch of salt. Let sit for at least 10 minutes.
Step 4: Make the Herbed Tahini
1. Whisk together tahini, lemon juice, garlic, and water until creamy.
2. Stir in chopped herbs, and season with salt and pepper. Add more water if needed for drizzling consistency.
Step 5: Assemble the Salad
1. In a bowl or platter, layer greens (if using), lentils, roasted carrots, and pickled onion.
2. Drizzle generously with herbed tahini dressing.
3. Garnish with more herbs and pine nuts or almonds for crunch.
4. Serve warm or at room temperature.
Notes
Lentils: French green lentils hold their shape best. Don’t overcook!
Carrots: You can also use rainbow carrots for a colorful presentation.
Dressing: Make a double batch — it’s great on grain bowls or wraps.
Tips
For meal prep, store lentils, carrots, and tahini separately, and assemble before eating.
Add crumbled feta or a soft-boiled egg for extra protein (non-vegan version).
Roasting carrots with a touch of honey intensifies their sweetness.
Want heat? Add Aleppo pepper or chili flakes to the tahini or carrots.
❓ Frequently asked questions FAQ
Q: Can I use canned lentils?
A: Yes, just rinse and drain well. Use about 1½ cups and skip the cooking step.
Q: Is this salad served warm or cold?
A: It can be either! It’s lovely warm, room temp, or slightly chilled.
Q: Can I make it ahead?
A: Absolutely. Keeps well for 3–4 days in the fridge. Assemble before serving.
Q: What can I use instead of tahini?
A: Try a yogurt-based dressing, hummus thinned with lemon juice, or sunflower seed butter for a nut-free option.
Nutritional Information
Calories: 310
Protein: 11g
Carbohydrates: 30g
Fat: 18g
Fiber: 7g
Sugars: 6g
Sodium: 280mg