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Mediterranean carrot salad close-up with roasted carrots lentils and lemon dressing

Mediterranean Carrot Salad (Fiber-Rich with Lentils)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people as a main (6 to 8 as a side)
Author: Nico Pallotta

  • 1½ pounds (680 g) carrots cut into bite-size pieces
  • 1 can lentils 15 oz / 400 g can or 1½ (230 g) cups cooked — drained and rinsed
  • 2 tablespoons (30 g) raisins
  • ¼ cup (1 handful) parsley chopped
  • 3 tablespoons (30 g) shaved almonds or crushed walnuts — lightly toasted

For the Dressing

  • 3 to 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon mustard Dijon or yellow
  • 1 tablespoon honey or maple syrup + 1 teaspoon for roasting the carrots
  • 1 small clove garlic grated
  • ¾ teaspoon paprika + ½ teaspoon cumin for a truly mediterranean taste (only if you like cumin)
  • ¾ teaspoon salt or more to taste + black pepper

  • Cook the Carrots: Preheat oven to 425°F (220°C). Peel and chop 1½ pounds carrots into bite-size pieces. Toss with a drizzle of olive oil, a pinch of salt, some pepper, 1 teaspoon of honey, and 1/2 teaspoon paprika.
    Spread on a baking tray and roast at 425°F (220°C) for about 30 minutes, until soft and lightly browned.
    Note: Instead of roasting, you can boil the carrots in lightly salted water for about 20 minutes, until fork-tender.
    Step 1 Chopped carrots tossed in olive oil and paprika and roasted until tender.
  • Marinate the Lentils: In a large bowl, whisk together 3 to 4 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon mustard, 1 tablespoon honey, 1 small clove garlic (grated), ¾ teaspoon paprika, ¾ teaspoon salt, and pepper.
    Drain and rinse 1 can lentils well, shake off extra water, and mix them into the dressing so they absorb the flavor. Set aside while carrots roast.
    Step 2 Lentils tossed in dressing in large bowl ready for mixing.
  • Combine the Salad: Add the warm carrots to the dressed lentils. Stir in ¼ cup parsley (chopped) and 2 tablespoons raisins, mixing well so everything is evenly coated.
    Step 3 Warm roasted carrots added to bowl with lentils before adding parsley and raisins.
  • Serve: Spoon the salad onto a platter and top with 3 tablespoons shaved almonds or walnuts for crunch. Serve warm, at room temperature, or chilled. Perfect for meal prep.
    Step 4 Salad served on platter topped with toasted almonds and parsley.
Substitutions
  • Carrots → Rainbow carrots, roasted sweet potatoes
  • Lentils → Chickpeas, white beans
  • Raisins → Dried cranberries, chopped dried apricots, chopped dates
  • Parsley → Cilantro, dill, mixed soft herbs
  • Almonds/Walnuts → Pumpkin seeds, sunflower seeds, pistachios
  • Olive Oil → Any extra-virgin olive oil (no major swap needed)
  • Lemon Juice → White wine vinegar, apple cider vinegar
  • Mustard → Grainy mustard, yellow mustard
  • Garlic → Garlic powder
  • Honey → Maple syrup, agave syrup
  • Paprika, Salt & Pepper → Smoked paprika, chili flakes, ground cumin
 
Tips
  • Cut carrots evenly → Helps them roast at the same speed for tender, caramelized results.
  • Dry lentils really well → Extra water dulls the dressing, so rinse, drain, and shake them off.
  • Use fresh lemon juice → Brightens the whole salad and boosts simple pantry flavors.
  • Toast the nuts → A quick toast deepens their flavor and adds warm crunch.
  • Season to taste → Lentils love salt and acidity—adjust with a pinch of salt or squeeze of lemon.
  • Serve warm or cold → Stays delicious either way, perfect for meal prep.
  • Let it rest before serving → Even 10 minutes helps the flavors soak in.
  • Potluck-friendly → Sturdy, travels well, and pairs with almost anything.
  • Storage → Store the salad in an airtight container for 3 to 4 days, or freeze it for up to 2 months.
     
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