🥗 Carrot and Lentil Salad
📝 Description:
This Carrot and Lentil Salad is a bright, earthy, and protein-packed dish that blends tender lentils, sweet carrots, and bold Middle Eastern-inspired spices like cumin, coriander, and paprika. Tossed in a simple olive oil and lemon dressing, it’s a fiber-rich, plant-based salad perfect as a light meal or hearty side. Great warm or cold, it gets even better the next day!
🧂 Ingredients:
- 1 cup green or brown lentils, rinsed
- 4–5 medium carrots, peeled and thinly sliced or shredded
- 1 small bunch fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (or more, to taste)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon paprika (smoked or sweet)
- Salt and pepper, to taste
👩🍳 Instructions:
- Cook the lentils: In a saucepan, combine lentils with 3 cups of water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, or until tender but not mushy. Drain and set aside to cool slightly.
- Cook the carrots (optional): For a softer texture, steam or lightly sauté carrots for 3–5 minutes. Otherwise, keep raw for a crunchier salad.
- In a large bowl, whisk together olive oil, lemon juice, cumin, coriander, paprika, salt, and pepper.
- Add lentils, carrots, and parsley to the bowl. Toss until everything is evenly coated.
- Taste and adjust seasoning—add more lemon, salt, or spice as desired.
- Serve warm, at room temperature, or chilled.
📝 Notes:
- Use French green lentils for a firmer bite or brown lentils for a softer texture.
- Can be made ahead—flavors deepen overnight.
- Add-ins like diced red onion, garlic, or a pinch of chili flakes are optional for more complexity.
💡 Tips:
- Use pre-cooked lentils to cut prep time in half.
- To make it a full meal, top with avocado, feta (if not vegan), or roasted chickpeas.
- Make it a grain bowl by adding quinoa, farro, or bulgur.
- Keeps well—great for meal prep or packed lunches.
🍽️ Servings:
Makes 4 servings
Serving size: ~1 cup
🔢 Nutritional Info (Per serving – approx.):
- Calories: 210
- Protein: 9g
- Fat: 7g
- Carbs: 28g
- Fiber: 10g
- Sugars: 4g
Values may vary slightly based on exact ingredients used.
🌟 Health Benefits:
- High in fiber, aiding digestion and promoting satiety.
- Rich in plant-based protein from lentils—great for vegetarians and vegans.
- Low in saturated fat, with heart-healthy olive oil.
- Carrots are high in beta-carotene (Vitamin A), essential for vision and immune health.
- Parsley adds antioxidants and supports detoxification.
❓ Q&A:
Q: Can I use canned lentils?
A: Yes! Drain and rinse them well. Use about 2½ cups for this recipe.
Q: Is this salad vegan and gluten-free?
A: Absolutely—naturally vegan and gluten-free.
Q: Can I meal prep this salad?
A: Yes, it stores beautifully for up to 4–5 days in the fridge.
Q: Can I serve it warm?
A: Yes! It’s delicious warm, especially in cooler months.
Q: What proteins pair well with this?
A: Great with grilled tofu, tempeh, roasted chicken, or hard-boiled eggs.