Carrot & Lentil Salad

• Prep Time: 20 minutes

• Cook Time: 25 minutes

• Total Time: 45 minutes

• Yield: 4-6 servings

• Difficulty: Easy

• Intensity: Low

Ingredients

For the Salad

• 1 cup (200g) French green lentils (Puy lentils), rinsed

• 3 cups (720ml) water or vegetable broth

• 1 bay leaf

• 1 lb (450g) carrots, peeled and grated (about 4 large carrots)

• 1/2 cup (75g) golden raisins or sultanas

• 1/2 cup (20g) fresh flat-leaf parsley, finely chopped

• 1/4 cup (10g) fresh mint leaves, finely chopped

• 1/2 cup (75g) toasted slivered almonds or walnuts, for crunch

• Salt and black pepper to taste

For the Lemon-Tahini Dressing

• 1/3 cup (80ml) well-stirred tahini

• 1/4 cup (60ml) freshly squeezed lemon juice (about 1.5 lemons)

• 1 small garlic clove, minced (or 1/2 tsp garlic powder)

• 1/4 cup (60ml) cold water (more as needed to thin)

• 3 tablespoons extra virgin olive oil

• 1 tablespoon maple syrup or honey

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• Salt and black pepper to taste

Instructions

Step 1: Cook the Lentils

In a medium saucepan, combine the rinsed lentils, water (or vegetable broth), and bay leaf. Bring to a boil over medium-high heat. Once boiling, reduce the heat to a simmer, cover, and cook for 20-25 minutes, or until the lentils are tender but still hold their shape (they should be slightly al dente, not mushy). Drain any excess liquid, remove the bay leaf, and set aside to cool slightly.

Time Intensity: Active: 5 minutes; Inactive: 25 minutes

Step 2: Prepare the Dressing

While the lentils cook, make the dressing. In a small bowl or a glass measuring cup, combine the tahini, lemon juice, minced garlic, cold water, olive oil, maple syrup, cumin, smoked paprika, and a generous pinch of salt and pepper. Whisk vigorously until the mixture is smooth, creamy, and emulsified. The dressing will thicken as it sits; if it’s too thick, add another tablespoon of cold water at a time until it reaches a drizzle-able consistency.

Time Intensity: Active: 5 minutes

Step 3: Assemble the Base

In a large mixing bowl, combine the warm (or room temperature) lentils, grated carrots, golden raisins, parsley, and mint. Pour about two-thirds of the dressing over the mixture.

Time Intensity: Active: 5 minutes

Step 4: Toss and Marinate

Using a large spoon or spatula, gently toss the salad until all the ingredients are evenly coated with the dressing. The warmth of the lentils will slightly soften the carrots and release their sweetness while absorbing the flavors of the dressing. Taste and adjust seasoning with more salt or pepper if needed.

Time Intensity: Active: 5 minutes

Step 5: Rest and Serve

Let the salad sit for at least 10 minutes at room temperature to allow the flavors to meld. Just before serving, transfer the salad to a serving platter, drizzle with the remaining dressing, and sprinkle generously with the toasted almonds (or walnuts). Serve immediately, or refrigerate for later.

Time Intensity: Inactive: 10 minutes

In Conclusion

This Carrot & Lentil Salad is a testament to how simple, wholesome ingredients can create something truly extraordinary. It’s a dish that feels both grounding and refreshing at the same time. The creamy, savory-sweet dressing and the array of textures—from the earthy lentils to the crisp carrots and crunchy nuts—make every bite interesting.

What I love most about this recipe is its versatility. It’s a blank canvas for your culinary whims. Try adding crumbled feta cheese for a salty kick, swap the raisins for chopped dried apricots, or add a pinch of cayenne pepper to the dressing for some heat. It’s perfect for a picnic, a potluck, or just a nourishing dinner at home. Enjoy this beautiful, vibrant bowl of goodness!

Nutrition Information

Nutritional information is an estimate and per serving, based on 6 servings.

• Serving Size: 1 cup

• Calories: 385 kcal

• Total Fat: 20g

  • Saturated Fat: 2.5g

  • Unsaturated Fat: 16.5g

  • Trans Fat: 0g

• Cholesterol: 0mg

• Sodium: 120mg (varies based on broth and salt added)

• Total Carbohydrates: 42g

  • Dietary Fiber: 11g

  • Sugars: 16g (natural from raisins and carrots)

• Protein: 13g

• Vitamin A: 190% DV

• Vitamin C: 20% DV

• Calcium: 12% DV

• Iron: 25% DV