A Nutrient-Packed Dish for Every Occasion
This Warm Carrot Lentil Salad is a hearty, wholesome dish that combines earthy roasted vegetables, protein-packed lentils, and vibrant fresh ingredients. Perfect as a lunch, dinner, or side dish, it’s not only delicious but also brimming with nutrients to support your health and well-being.
Check out the how-to video too!
Health Benefits
- Carrots: High in beta-carotene, which supports eye health and acts as an antioxidant to combat free radicals.
- Lentils: An excellent source of plant-based protein, dietary fiber, and essential minerals like iron and potassium, which promote heart and gut health.
- Pepitas (pumpkin seeds): Packed with magnesium, zinc, and healthy fats, they contribute to bone health and immune function.
- Olive Oil: Provides heart-healthy monounsaturated fats and a dose of antioxidants.
- Parsley: Rich in vitamin C and other antioxidants, it boosts immune health and adds a fresh flavor.
This salad is gluten-free, dairy-free, and vegetarian, with the option to add grains like quinoa or brown rice for extra bulk and nutrients.
Recipe: Warm Carrot Lentil Salad
Servings: 4
Prep Time: 15 minutes
Total Time: 30 minutes
Ingredients
For the Salad
- 8 carrots, peeled and sliced on an angle
- 1 medium sweet onion, chopped
- 1 tbsp olive oil
- 6 scallions (green tops only), chopped
- 2 cups canned lentils, drained and rinsed
- 1 cucumber, chopped
- 1/4 cup raw pepitas (pumpkin seeds)
- 1 cup parsley, chopped
- Salt and pepper to taste
For the Dressing
- 3 tbsp red wine vinegar
- 1/4 cup olive oil
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions
Step 1: Prep
- Preheat your oven to 375°F and line a baking sheet with parchment paper.
- Peel and slice the carrots and chop the onion and scallions.
Step 2: Roast the Carrots and Onions
- Toss the carrots and onions with olive oil, and season with salt and pepper.
- Spread the mixture evenly on the baking sheet and roast in the oven for 15–20 minutes, stirring occasionally.
Step 3: Mix the Salad
- While the vegetables roast, combine the lentils, cucumber, pepitas, and parsley in a medium bowl.
Step 4: Make the Dressing
- Add red wine vinegar, olive oil, Dijon mustard, salt, and pepper to a mason jar. Shake vigorously to mix well.
Step 5: Assemble the Salad
- Add the roasted carrots and onions to the bowl with the lentil mixture while still warm.
- Drizzle the dressing over the salad and toss gently to combine.
How to video!
Tips & Variations
- Add Grains: Toss in cooked quinoa or brown rice for an even heartier dish.
- Switch Up the Greens: Add baby spinach or arugula for more fresh greens.
- Make it a Main: Pair with grilled chicken or tofu for a complete meal.
This warm salad is perfect for meal prep and tastes just as good the next day. Each bite provides a burst of flavor and a wealth of nutrients to keep you energized and satisfied.
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I hope you enjoy this simple, nutrient-dense dish that proves healthy eating can be both easy and delicious!
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Nutrition Information Disclaimer
Nutrition information for recipes is calculated by compiling individual food data from the USDA database. Variations in brand selection, produce size, and preparation methods can impact the nutrition information. Please note, this information is offered as an estimate only.
Nutrition Facts
Calories per serving: 391
Amount per serving
% Daily Value*
- Total Fat 21.5g — 33%
- Saturated Fat 3.1g — 15%
- Trans Fat 0.0g
- Cholesterol 0mg — 0%
- Sodium 137mg — 6%
- Total Carbohydrates 39g — 13%
- Dietary Fiber 14g — 54%
- Total Sugars 10g — 0%
- Protein 14g
Micronutrients
- Vitamin D 0mcg — 0%
- Calcium 111mg — 11%
- Iron 6mg — 32%
- Potassium 1099mg — 23%
In good health,
Steph