If you follow me on Instagram, you might have seen my recent attempts to become a meal-prep convert. Lately I’ve been trying to streamline my lunches to cut down on morning faffing. This spiced carrot and lentil salad was created to make prepped lunches more exciting — make it once and you’ll be reaching for this instead of a sandwich.
Carrots are often underrated, but here they take centre stage. Sweet, gently spiced roasted carrots sit on a bed of zesty, tender lentils and peppery rocket, finished with a creamy tahini-yoghurt dressing and a scattering of tart pomegranate seeds. Bright, balanced and satisfying.
What makes this salad healthy?
First, appreciate the colour — the more colours on your plate, the wider the range of micronutrients. Carrots are rich in beta-carotene, vitamin K, potassium and antioxidants. Lentils provide plant-based protein, fibre, iron and folate. Together they make a nutrient-dense, filling meal that works as either a main or a side.
This salad is versatile: serve it warm to impress guests or chilled for an easy lunch. For best results when meal prepping, store components separately in the fridge and add the dressing just before serving to avoid sogginess.
I hope this spiced carrot and lentil salad inspires you to upgrade your lunch routine. It’s simple, delicious and keeps well — what’s not to love? If you try it, tag me on Instagram @georgieeatsuk or leave a comment to let me know how it turned out. Keep smiling! G x
SPICED CARROT & LENTIL SALAD WITH YOGHURT TAHINI DRESSING
Sweet roasted carrots with warming spices, tender zesty lentils, peppery rocket and tart pomegranate, finished with a smooth tahini-yoghurt dressing. Serve warm or cold. Healthy, gluten-free and easily made vegan.
Appetizer, Main Course, Side Dish, Salad
Mediterranean
Ingredients
- 600 g carrots
- 1 tbsp olive oil
- 1 tbsp honey or maple syrup
- 2 tsp cumin
- 1 tsp ground coriander
- ½ tsp ground cinnamon
- 100 g Puy/lentilles vertes (lentils)
- Juice ½ lemon
- 60 g rocket (arugula)
- Sea salt & freshly ground black pepper
Dressing
- 100 g Greek yoghurt
- Juice ½ lemon
- 1 tbsp tahini
- 1 garlic clove minced
To Serve
- Sprinkle pomegranate seeds
Instructions
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Preheat the oven to 180°C fan / 200°C / 390°F.
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Peel and halve the carrots lengthways (or quarter them if large). Toss in a large bowl with olive oil, honey or maple syrup, cumin, ground coriander, cinnamon and a generous pinch of salt and pepper so they are evenly coated.
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Arrange the carrots in a single layer on a lined baking tray and roast for about 45 minutes, until soft and slightly charred at the edges.
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While the carrots roast, place the dry lentils in a saucepan, cover with cold water and bring to a boil for 10 minutes. Reduce to a simmer, cover and cook for 15–20 minutes until just tender. Drain, return to the pan, squeeze in the lemon juice and season with salt and pepper.
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Make the dressing by stirring together the yoghurt, lemon juice, tahini, minced garlic and ½ tsp sea salt. Taste and adjust seasoning, then chill until serving.
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To assemble, toss the lentils with the rocket, transfer to a serving dish or plates, top with the roasted carrots, drizzle with the yoghurt-tahini dressing and scatter over pomegranate seeds. Serve warm or at room temperature.
Recipe Notes
This salad works brilliantly cold for packed lunches. Allow roasted carrots, lentils and dressing to cool completely, store separately in airtight containers in the fridge and combine just before eating.
This recipe doubles easily for a crowd or for meal prep.
Vegan option: Use maple syrup instead of honey and choose a dairy-free yoghurt such as coconut yoghurt.
Ingredient tips:
- If your carrots are very small you can leave them whole instead of halving.
- Puy lentils (lentilles vertes) are ideal because they hold their shape, but other green or brown lentils will work — just adjust cooking time.
If you enjoy easy salads, try the Maple Roasted Sprout Salad next for more simple, flavourful lunch ideas.