🥕 Carrot and Lentil Salad (Vegan + Gluten-Free)

Looking for a refreshing, protein-packed dish that’s as nourishing as it is flavorful? This Carrot and Lentil Salad is your new go-to. It’s vegan, gluten-free, fiber-rich, and makes the perfect addition to any lunch bowl, meal prep menu, or potluck spread.

Whether you’re embracing plant-based eating or just need a vibrant side dish, this salad is all about balance—earthy lentils, sweet carrots, zesty herbs, and a bright lemony dressing. It’s simple, wholesome, and totally crave-worthy.

🌿 Why You’ll Love This Salad

âś… Vegan + Gluten-Free
âś… Meal Prep Friendly
âś… High in Fiber & Plant Protein
âś… Budget-Friendly Ingredients
âś… Ready in under 30 minutes

🥗 Ingredients

  • 1 cup dried green or brown lentils (or 2½ cups cooked)
  • 3–4 medium carrots, thinly sliced
  • ½ cup fresh parsley, chopped
  • 2–3 green onions, sliced
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice (or red wine vinegar)
  • 1 teaspoon ground cumin
  • Salt & black pepper, to taste

Optional Upgrades:

  • A pinch of smoked paprika or chili flakes
  • Chopped fresh mint or dill
  • A drizzle of maple syrup for contrast

🍽️ How to Make It

  1. Cook the Lentils:
    Rinse lentils and simmer in 3 cups of water for 20–25 minutes, or until tender. Drain and set aside to cool.
  2. Prep the Carrots:
    Slice carrots thinly. For softer texture, steam or blanch for 3–5 minutes. Otherwise, leave them raw for crunch.
  3. Mix the Dressing:
    In a small bowl, whisk together olive oil, lemon juice, minced garlic, cumin, salt, and pepper.
  4. Assemble the Salad:
    In a large bowl, combine cooked lentils, carrots, parsley, and green onions. Pour over the dressing and toss well to coat.
  5. Chill & Serve:
    Let the salad rest for 15–30 minutes before serving, so the flavors really come together. It gets even better the next day!

🧠 Nutrition Highlights (Per 1 Cup Serving)

  • Calories: ~220
  • Protein: ~10g
  • Fiber: ~10g
  • Healthy Fats: ~7g
  • Iron & Folate: Lentils are a powerhouse!

đź’ˇ Tips & Variations

  • Add avocado or a sprinkle of toasted seeds for extra richness.
  • Serve over quinoa, arugula, or in a wrap for a filling meal.
  • Want a Moroccan twist? Add cinnamon, coriander, and raisins.

🥄 Make It Ahead

This salad keeps beautifully in the fridge for up to 4 days, making it ideal for meal prep. It’s also a crowd-pleaser for BBQs, picnics, or weekday lunches.