This simple lentil and carrot salad recipe is super easy and quick to make. It's my go-to lunch recipe as I've always got cooked lentils and carrots in the store cupboard. Carrot and lentil salad is healthy, nutritious and ready to eat in 10 minutes.
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What you'll love about the recipe
- The earthy flavour of the lentils is perfectly complemented by the sweetness of the carrot, the freshness of the salad greens and the punchy balsamic dressing.
- This carrot and lentil salad has good balance of protein, healthy carbs and fats which will keep you full for a few hours.
- A great store cupboard recipe which takes just a few minutes to assemble.
- Gluten free, dairy free and vegan.
Best lentils to use in salad
To make a lentil salad, you'll need cooked brown or green lentils. Cooked red lentils are too mushy. You can use a can or packet of cooked lentils.
If you use lentils regularly I'd recommend cooking up a batch, and freezing them in small pots for convenience.
Lentils are very easy to cook, and don't need soaking. Simply give them a quick rinse, and place in a pan with approximately 3 times the volume of water. Bring to the boil, then turn the heat down to a gentle simmer and cook for 20-25 minutes until tender but not mushy. Drain, and once the lentils are cool, freeze in individual portions.
Health benefits of lentils
Lentils are an excellent vegan source of plant protein, packed with iron and folate. They are also very rich in B vitamins, zinc, magnesium and potassium. They are low fat, but extremely high in fibre which can benefit your gut health and help to lower blood sugar levels. This article contains more information about the health benefits of lentils.
Ingredients
Cooked brown or green lentils. You can also use Puy lentils which are a type of French lentil which keeps its shape very well.
If you are using canned lentils, drain them well so that the liquid doesn't dilute the dressing.
Carrots. I've used raw grated carrots. If you've got leftover cooked or roasted carrots that you want to use, dice them neatly and include them in the recipe in place of the raw carrot.
Salad greens. I've included leaves in this lentil and carrot salad, but omit them if you prefer. You could also serve the salad on a bed of greens rather than mixing them in.
Any salad greens will work in this recipe. I used a mix of red and green lettuce, with some leaf beet and sorrel. Spinach would also be lovely, and if you have some herbs, basil or parsley would work well.
Balsamic vinegar. This has a lovely sweetness which goes perfectly with the earthiness of the lentils.
Olive oil. I like to use extra virgin olive oil, but use another healthy unrefined oil if you prefer.
Salt and pepper to taste.
How to make lentil and carrot salad
I like to mix the dressing directly in the serving bowl. That way you'll have less washing up!
Add the olive oil, balsamic vinegar an seasoning to the bowl. Whisk with a fork to mix.
Add the shredded carrot, cooked lentils and leaves. Toss the salad together with 2 forks or mix it with your hands. It's now ready to eat!
Variations
If you've got other salad ingredients to hand, feel free to add them in. You could try red pepper, cherry tomatoes, mange tout or cucumber. Avocado also works very well with this combination of ingredients
I've made a very simple lentil salad dressing, but you could make a spicier vinaigrette with some garlic powder, mustard, or ground cumin and turmeric which both complement the flavour of lentils.
Serving and storage
This simple lentil and carrot salad is perfect served on its own for lunch. Or add some wholemeal flatbreads on the side, along with some homemade hummus.
If you are feeling extra hungry, add some more protein. This salad goes perfectly with eggs, either poached or hard boiled. You could also add some walnuts or flaked almonds.
Lentil and carrot salad can also be served as a healthy side salad. Try it with chicken (see here for a quick spatchcock chicken recipe), salmon or these mini cheese and onion quiches
I prefer to eat this salad freshly made so that it keeps its crunch. After all, it only takes 10 minutes to assemble;)
Frequently asked questions
Yes, absolutely. Cooked lentils can be eaten cold, warm or hot. They are a versatile ingredient that goes perfectly in a cold salad. A can of lentils has already been cooked in the canning process, so you can add canned lentils directly to a salad.
The earthiness of lentils goes well with naturally sweet flavours such as root vegetables. You can also add sweetness to a lentil dressing with ingredients such as balsamic vinegar, maple syrup or spices.
Other healthy lentil recipes
Cook up a big bag of green or brown lentils, and give these other healthy lentil recipes a try!
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Recipe
Lentil and Carrot Salad
Ingredients
- 1 tablespoon balsamic oil
- 2 tablespoon olive oil
- salt and pepper to taste
- 240 g cooked green or brown lentils
- 2 carrots grated
- 2 handfuls salad greens eg lettuce, spinach, leaf beet, herbs
Instructions
- Add the balsamic vinegar, olive oil and seasoning to a serving bowl and mix well.
- Add the remaining ingredients and toss until well mixed. Enjoy!
Notes
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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