Roasted Carrots and Lentil Salad: A Flavor-Packed Mediterranean Dish

Why You’ll Love This Recipe

This salad is an ideal blend of sweetness, tang, and savory richness. The roasted carrots are perfectly spiced with smoked paprika and cumin, while the French lentils add protein and texture. Dates provide natural sweetness, and olives offer a briny contrast. The hummus serves as a creamy base that ties everything together, creating a delicious and satisfying dish. It’s a great option for a hearty, yet refreshing, meal that is both vegetarian and gluten-free.

Ingredients

• Roasted Carrots:
  • 3 large carrots, sliced into thick coins
  • 1 large shallot, thinly sliced
  • 2 tablespoons olive oil
  • 1 teaspoon maple syrup or honey
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon kosher salt
• Lentil Salad:
  • 1 cup dry French lentils
  • Kosher salt
  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 3-4 Medjool dates, pitted and finely chopped
  • 1/4 cup Castelvetrano olives, pitted and chopped
  • 1/4 cup salted, roasted almonds, chopped (optional)
  • 1/4 cup flat-leaf parsley, finely chopped
  • 2 tablespoons fresh mint, chopped
• For Serving:
  • Hummus

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Preheat the Oven: Preheat your oven to 200°C (400°F) and position a rack in the center.
2. Prepare the Roasted Carrots: Toss the sliced carrots and shallots with olive oil, maple syrup (or honey), smoked paprika, cumin, cinnamon, and kosher salt. Spread the mixture in an even layer on a sheet pan.
3. Roast the Carrots: Roast the carrots for 25-30 minutes, tossing halfway through, until they are tender and caramelized. Remove from the oven and set aside.
4. Cook the Lentils: Bring about 1 liter of salted water to a boil. Add the dry lentils and reduce the heat to a simmer. Cook for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess water.
5. Prepare the Lentil Salad: Allow the lentils to cool slightly before stirring in the olive oil, apple cider vinegar, Dijon mustard, chopped dates, olives, almonds (if using), parsley, and mint. Season with kosher salt to taste.
6. Assemble the Salad: Spread a layer of hummus on the base of serving plates or bowls. Top with the lentil salad and roasted carrots. Finish with a light drizzle of olive oil.

Servings and Timing

• Yield: 4 servings (4 meal-sized portions)
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Variations

1. Add More Veggies: Feel free to add other roasted vegetables like sweet potatoes, bell peppers, or zucchini for added flavor and variety.
2. Make it Vegan: The recipe is already vegan, but you can add more plant-based protein sources like chickpeas or tofu for a heartier dish.
3. Add More Heat: For a spicier salad, add some chopped jalapeños or a sprinkle of red pepper flakes to the dressing.
4. Swap the Hummus: If you prefer, you can swap the hummus for another creamy base like tahini or yogurt (non-dairy for vegan options).

Storage/Reheating

• Storage: Store the salad in an airtight container in the refrigerator for up to 3 days. The salad may become creamier over time as the dressing absorbs into the potatoes.
• Reheating: This salad is best served chilled or at room temperature, so there’s no need to reheat it. Just give it a good stir before serving if stored in the fridge.

FAQs

Can I make this dish ahead of time?

Yes, you can prep both the roasted carrots and the lentil salad ahead of time and store them separately in the fridge. Assemble the dish just before serving for the best texture.

Can I use other types of lentils?

French lentils are ideal for this recipe because they hold their shape after cooking, but you can also use green or brown lentils as a substitute. Just be mindful that cooking times may vary.

Can I use a different type of honey?

You can substitute maple syrup or agave nectar for honey to keep the recipe vegan. The sweetness will still provide the balance needed in the roasted carrots.

How do I make the hummus from scratch?

If you prefer homemade hummus, blend cooked chickpeas with tahini, olive oil, garlic, lemon juice, and salt for a creamy dip. You can also add cumin or smoked paprika for a more flavorful twist.

How can I make this salad spicier?

If you like a bit of heat, you can add some finely chopped fresh chili or a dash of cayenne pepper to the dressing or sprinkle chili flakes on top of the salad.

Conclusion

Roasted Carrots and Lentil Salad is a vibrant, satisfying dish that blends a variety of flavors and textures. The sweet roasted carrots, tender lentils, and crunchy almonds are complemented by the creamy hummus and tangy dressing, making each bite a delightful combination of Mediterranean-inspired flavors. Whether served warm or at room temperature, this salad is perfect for a healthy meal that’s both filling and full of flavor. Enjoy it as a main dish or as a side to any meal!

Roasted Carrots and Lentil Salad: A Flavor-Packed Mediterranean Dish

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Amy
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings (4 meal-sized portions)
• Category: Salad
• Method: Roasting, Boiling, Mixing
• Cuisine: Mediterranean

Print Recipe

Pin Recipe

---

Description

Roasted Carrots and Lentil Salad is a Mediterranean-inspired dish with spiced roasted carrots, hearty French lentils, sweet dates, olives, and a creamy hummus base, topped with fresh herbs and a tangy dressing.

---

Ingredients

Roasted Carrots:

3 large carrots, sliced into thick coins

1 large shallot, thinly sliced

2 tablespoons olive oil

1 teaspoon maple syrup or honey

1 teaspoon smoked paprika

1 teaspoon ground cumin

1/4 teaspoon cinnamon

1/2 teaspoon kosher salt

Lentil Salad:

1 cup dry French lentils

Kosher salt

2 tablespoons olive oil

2 tablespoons apple cider vinegar

1 teaspoon Dijon mustard

3–4 Medjool dates, pitted and finely chopped

1/4 cup Castelvetrano olives, pitted and chopped

1/4 cup salted, roasted almonds, chopped (optional)

1/4 cup flat-leaf parsley, finely chopped

2 tablespoons fresh mint, chopped

For Serving:

Hummus

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat the Oven: Preheat your oven to 200°C (400°F) and position a rack in the center.
2. Prepare the Roasted Carrots: Toss the sliced carrots and shallots with olive oil, maple syrup (or honey), smoked paprika, cumin, cinnamon, and kosher salt. Spread the mixture in an even layer on a sheet pan.
3. Roast the Carrots: Roast the carrots for 25-30 minutes, tossing halfway through, until they are tender and caramelized. Remove from the oven and set aside.
4. Cook the Lentils: Bring about 1 liter of salted water to a boil. Add the dry lentils and reduce the heat to a simmer. Cook for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess water.
5. Prepare the Lentil Salad: Allow the lentils to cool slightly before stirring in the olive oil, apple cider vinegar, Dijon mustard, chopped dates, olives, almonds (if using), parsley, and mint. Season with kosher salt to taste.
6. Assemble the Salad: Spread a layer of hummus on the base of serving plates or bowls. Top with the lentil salad and roasted carrots. Finish with a light drizzle of olive oil.

---

Notes

If you’d like to make this salad spicier, you can add finely chopped fresh chili or cayenne pepper to the dressing.

The recipe can be made vegan by substituting honey with maple syrup and using a plant-based hummus.

For added flavor, try using roasted chickpeas or tempeh instead of almonds for crunch.

---

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 14g
• Sodium: 400mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 10g
• Protein: 10g
• Cholesterol: 5mg