Introduction: Can a Simple Salad Deliver Gourmet Flavor and Nutrition?
Looking for a hearty, nutritious meal that’s plant-based, high in fiber, and absolutely delicious? This Roasted Carrot and Lentil Salad with Hummus checks every box. Earthy lentils, caramelized carrots, and a swirl of creamy hummus come together in a vibrant, satisfying bowl that’s perfect for lunch, dinner, or healthy meal prep. Whether you’re vegan, flexitarian, or simply salad-curious, this dish is a must-try.
Focus Keyword: Roasted Carrot and Lentil Salad with Hummus
NLP/Related Keywords: roasted vegetable salad, lentil hummus bowl, plant-based lunch, protein-rich salad, Mediterranean lentil salad, meal prep salad, vegetarian power bowl
Ingredients List
For the Roasted Carrots:
- 4–5 medium carrots, peeled and sliced
- 1 tablespoon olive oil
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
For the Lentils:
- ¾ cup dried green or brown lentils (or 1½ cups cooked)
- 1 bay leaf (optional)
- ½ teaspoon salt
For Assembly:
- ½ cup classic or garlic hummus
- ¼ red onion, thinly sliced
- ¼ cup fresh parsley or cilantro, chopped
- 1 tablespoon lemon juice
- 1 tablespoon extra virgin olive oil
- 1 tablespoon tahini (optional)
- 2–3 cups mixed greens or baby spinach
- Optional toppings: pomegranate seeds, sunflower seeds, feta (for non-vegan option)
Substitution Tip: Use canned lentils to save time, or swap carrots for sweet potatoes for a sweeter variation.
Timing Breakdown
- Prep Time: 10 minutes
- Roasting Time: 25–30 minutes
- Lentil Cooking Time: 20–25 minutes
- Total Time: ~45 minutes
Quick enough for a weeknight dinner, but beautiful enough for weekend entertaining.
Step-by-Step Instructions
Step 1: Roast the Carrots
Preheat oven to 400°F (200°C). Toss sliced carrots with olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway through, until tender and golden brown.
Step 2: Cook the Lentils
While the carrots roast, rinse lentils and add to a saucepan with 2½ cups water and bay leaf. Bring to a boil, reduce heat, and simmer uncovered for 20–25 minutes or until just tender. Drain excess water and season with salt.
Step 3: Build the Salad Base
In a large bowl, toss mixed greens with lemon juice and a drizzle of olive oil. Add cooked lentils, roasted carrots, red onion slices, and fresh herbs.
Step 4: Plate with Hummus
Spread a generous spoonful of hummus on each plate or bowl. Top with the lentil and carrot salad. Drizzle with tahini (if using), sprinkle seeds or cheese, and finish with a squeeze of lemon.
Nutritional Information (Per Serving, Serves 2–3)
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 15 g |
| Total Fat | 18 g |
| Saturated Fat | 2.5 g |
| Carbohydrates | 42 g |
| Fiber | 13 g |
| Sugars | 7 g |
| Sodium | 330 mg |
Insight: High in plant-based protein and fiber, this dish supports digestive health, satiety, and heart health.
Healthier Alternatives & Customizations
- Make it gluten-free: Already gluten-free! Just double-check your hummus and tahini.
- Increase protein: Add chickpeas or a boiled egg (vegetarian option).
- Low-carb variation: Replace lentils with roasted cauliflower or sautéed zucchini.
- Oil-free option: Steam or dry roast carrots without oil, and use oil-free hummus.
Serving Suggestions
- Warm Bowl: Serve immediately while the lentils and carrots are warm — a great winter comfort bowl.
- Chilled Salad: Let ingredients cool and enjoy as a cold, refreshing lunch on the go.
- Wrap It: Use the mixture as a filling for pita wraps or flatbreads.
- Party Platter: Turn this into a Mediterranean mezze board with olives, pita, and tzatziki.
Common Mistakes to Avoid
- Overcooking lentils: Mushy lentils lose their texture and appeal. Cook until just tender.
- Under-seasoning: Lentils need salt after cooking to avoid tough skins.
- Skipping acid: Lemon juice or vinegar brightens the salad and balances flavors.
- Using watery hummus: A thicker hummus gives this salad its creamy contrast.
Storage Tips
- Store assembled salad (without greens) in an airtight container for up to 3 days.
- Keep greens and dressing separate to avoid sogginess.
- Lentils and roasted carrots can be prepped ahead and frozen for up to 1 month.
- Great for meal prep: make components on Sunday, assemble fresh daily.
Conclusion
This Roasted Carrot and Lentil Salad with Hummus is not just a salad — it’s a full-flavored, satisfying, and nutritious power bowl that will keep you coming back for more. With its earthy-sweet roasted carrots, creamy hummus base, and protein-packed lentils, it’s a plant-based winner for any season. Try it this week, share your thoughts in the comments, and subscribe for more flavor-forward vegetarian recipes!
FAQs
Q1: Can I use canned lentils?
A: Yes! Just rinse and drain well, then warm or serve as is.
Q2: Is this recipe vegan and gluten-free?
A: Yes — completely plant-based and naturally gluten-free.
Q3: Can I make this ahead for lunch?
A: Absolutely. Prepare components in advance and assemble when ready to eat.
Q4: What’s the best hummus for this salad?
A: Classic or roasted garlic hummus pairs best, but spicy or lemon hummus also works beautifully.
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