Mediterranean Carrot Salad (Fiber-Rich with Lentils)

This Mediterranean Carrot Salad is a bright, fiber-rich favorite that gives you a healthy, budget-friendly lunch or a fresh holiday side, made with tender carrots, hearty lentils, and a lemony dressing that’s simple, vibrant, and incredibly satisfying.

For more tasty salad recipes, check out our apple chickpea salad, healthy cranberry broccoli salad, Greek yogurt cabbage slaw, and dense chickpea sweet potato salad.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Carrots: Fresh, sweet carrots work best. You can use rainbow carrots for extra color or swap in roasted sweet potatoes for a cozy twist in this simple vegetable side dish.
• Lentils: Canned or cooked green or brown lentils hold their shape well. Swap with chickpeas or white beans for a similar gluten free vegetarian salad variation.
• Raisins: Any dried fruit adds sweetness—try cranberries, chopped dried apricots, or even dates for a holiday-friendly touch.
• Parsley: Fresh parsley keeps the salad bright. Sub with cilantro, dill, or a mix of soft herbs depending on what you have.
• Almonds or Walnuts: Toasted nuts add crunch. Replace with pumpkin seeds, sunflower seeds, or pistachios for a nut-free or more Mediterranean feel.

For the dressing

• Olive Oil: Extra virgin gives the best flavor.
• Lemon Juice: Fresh is best, but white wine vinegar or apple cider vinegar also work.
• Mustard: Dijon gives a smooth, tangy base. Grainy mustard adds texture. Yellow mustard works well too.
• Garlic: Fresh garlic tastes brightest, but garlic powder works in a pinch.
• Honey: Maple syrup or agave syrup will keep the dressing balanced.
• Paprika, Salt & Pepper: Feel free to use smoked paprika or chili flakes for a little heat in this easy cold salad recipe. If you like mediterranean flavors, you can also add half a teaspoon of ground cumin.

Peel the carrots and chop them into small, bite-size pieces so they roast evenly. Toss them with a tablespoon of olive oil, a couple pinches of salt, a few twists of black pepper, a teaspoon of honey, and a teaspoon of paprika. Spread the carrots out on a baking tray in a single layer, then bake at 425°F (220°C) for about 30 minutes, or until they’re soft, lightly caramelized, and golden at the edges.

If you’d rather boil them, bring a pot of lightly salted water to a boil, add the carrots, and cook for about 20 minutes or until they’re fork-tender.

Step 2 — Marinate the Lentils in the Dressing

In a large bowl, whisk together the olive oil, lemon juice, mustard, garlic, honey, paprika, salt, and pepper. Drain and rinse the lentils very well, shaking off as much water as possible, then add them straight into the dressing. Toss until fully coated. This simple step removes any canned taste and makes the lentils flavorful and tender—you can use this tip in any mediterranean lentil salad or high fiber vegetarian salad.

When the carrots are fork-tender and still warm, add them to the bowl with the lentils. Stir in the chopped parsley and raisins, then give everything a generous mix so the dressing coats every piece.

Step 4 — Serve on a Platter

Transfer the salad to a serving platter and finish with toasted almonds or walnuts for a crispy, nutty crunch. It’s delicious warm, at room temperature, or chilled as an easy cold salad recipe—and perfect as a make-ahead salad for busy days.

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