This Roasted Carrot and Lentil Salad is a hearty and nutrient-packed dish perfect for winter meals. Featuring spiced roasted carrots and shallots paired with tender French lentils, sweet dates, tangy olives, and crunchy toasted almonds, this salad is served over creamy hummus and garnished with fresh mint and flaky sea salt. It’s a delicious balance of salty, sweet, and savory flavors that works well as a main or side dish, and is great warm or cold.

Full Recipe: 

Ingredients

Roasted Carrots:

• 3 large carrots, sliced into thick coins

• 1 large shallot, thinly sliced

• 2 tbsp olive oil

• 1 tsp maple syrup or honey

• 1 tsp smoked paprika

• 1 tsp ground cumin

• ¼ tsp cinnamon

• ½ tsp kosher salt

Lentil Salad:

• 1 cup dry French lentils

• Kosher salt (for cooking lentils and seasoning)

• 2 tbsp olive oil

• 2 tbsp red wine vinegar

• 1 tsp Dijon mustard

• 3-4 Medjool dates, pitted and finely chopped

• ¼ cup Castelvetrano olives, pitted and chopped

• ¼ cup salted, roasted almonds, chopped (optional)

• ¼ cup flat-leaf parsley, finely chopped

• 2 tbsp fresh mint, chopped

To Serve:

• Hummus (store-bought or homemade)

• Drizzle of olive oil

Directions

1. Preheat oven to 400°F (200°C) with a rack in the center.

2. Toss carrots and shallots with olive oil, maple syrup, smoked paprika, cumin, cinnamon, and salt. Spread evenly on a baking sheet. Roast for 25-30 minutes, tossing halfway through, until tender and caramelized.

3. Rinse lentils and bring 4 cups of salted water to a boil. Add lentils, reduce to a simmer, and cook for 20-25 minutes until tender but not mushy. Drain and cool slightly.

4. Combine cooked lentils with olive oil, red wine vinegar, Dijon mustard, chopped dates, olives, almonds, parsley, and mint. Season with salt to taste.

5. To serve, spread hummus on a plate, top with lentil salad and roasted carrots. Drizzle with olive oil and garnish with additional mint if desired.

Nutrients

• Rich in fiber and plant protein

• Gluten-free and vegan

• Balanced mix of sweet, savory, and smoky flavors

The Beauty of Roasted Carrots and Shallots

Roasting is a transformative cooking method that elevates simple vegetables to new heights of flavor. Thickly sliced carrots and shallots roasted with olive oil, maple syrup, and a fragrant blend of smoked paprika, cumin, and cinnamon become tender, caramelized, and richly aromatic. The natural sugars in the carrots and shallots intensify, while the spices add warmth and complexity, perfect for a winter meal.

The smoky paprika adds depth and a subtle heat, while cumin brings earthy, nutty notes. Cinnamon contributes a gentle sweetness and aromatic warmth that ties the flavors together. The slight caramelization from roasting creates a pleasing texture contrast that keeps the salad interesting and hearty.

French Lentils: The Heart of the Salad

French lentils, also known as Puy lentils, are prized for their peppery flavor and firm texture that holds up well in salads. Rich in protein and fiber, these lentils provide substantial nutritional benefits and a satisfying chew that contrasts beautifully with the soft roasted vegetables.

Cooking the lentils until tender but still intact ensures they mix well with the other ingredients without becoming mushy. Their subtle earthiness is complemented by the dressing and mix-ins, creating a balanced, flavorful base for the salad.

Sweet Dates and Tangy Olives: A Flavorful Contrast

The inclusion of chopped Medjool dates adds a natural sweetness that contrasts perfectly with the savory and smoky elements of the salad. Dates bring a chewy texture and rich caramel notes, brightening the overall flavor and adding an unexpected dimension.

Castelvetrano olives introduce a mild, buttery tang that complements the sweet dates and the earthiness of lentils and carrots. Their slight saltiness balances the dish, ensuring it isn’t overly sweet. The interplay between sweet and tangy creates a complex flavor profile that keeps each bite interesting.

Crunchy Almonds and Fresh Herbs: Texture and Brightness

Toasted almonds add a satisfying crunch and nutty flavor, enhancing the textural contrast in the salad. Their richness pairs well with the soft lentils and tender roasted vegetables, contributing to a more balanced mouthfeel.

Fresh parsley and mint provide aromatic brightness and freshness, which is essential in a hearty winter dish. The herbs lighten the rich flavors and add vibrant green notes, making the salad feel fresh and balanced despite its robust ingredients.

Creamy Hummus: A Luxurious Base

Serving this salad atop a bed of creamy hummus adds another layer of flavor and texture. Hummus provides smoothness and a subtle earthiness from chickpeas and tahini, acting as a delicious canvas that ties all the salad components together.

The hummus also adds plant-based protein and healthy fats, making the dish even more nutritious and satisfying. Drizzling olive oil over the top adds richness and a beautiful glossy finish that enhances both taste and presentation.

Balanced Nutrition for Winter Wellness

This salad is packed with fiber, plant protein, vitamins, and minerals, making it a nourishing choice for winter meals. The lentils supply protein and complex carbohydrates, offering sustained energy and supporting muscle maintenance. Carrots provide beta-carotene, which converts to vitamin A, essential for immune function and vision.

The healthy fats in olive oil, almonds, and tahini from the hummus support heart health and promote satiety. Additionally, the antioxidants from fresh herbs, spices, and olives contribute to overall well-being.

Gluten-free and vegan, this salad accommodates a variety of dietary preferences and restrictions, making it inclusive and healthful.

Flavor Harmony and Seasonal Appeal

The combination of smoky, sweet, savory, and tangy flavors creates a beautifully harmonious dish that feels comforting yet vibrant. The roasted vegetables evoke warmth and coziness, while the fresh herbs and tangy olives provide brightness that prevents heaviness.

Seasonally, this salad celebrates winter produce and pantry staples, encouraging cooking with ingredients that are readily available and at their best during the colder months. It’s a great example of how seasonal cooking can be both delicious and practical.

Serving Suggestions and Meal Pairings

This salad can be served as a main course for a light lunch or dinner, or as a side dish alongside roasted meats or other plant-based mains. Its bold flavors and hearty ingredients mean it stands well on its own but also complements grilled or roasted dishes beautifully.

For gatherings or meal prep, the salad can be prepared in advance and served warm or chilled. Garnishing with extra fresh herbs and a sprinkle of flaky sea salt just before serving adds visual appeal and enhances the flavors.

Easy Preparation and Versatile Adaptations

Despite its complex flavors, this salad is straightforward to prepare with minimal fuss. Roasting the vegetables and cooking the lentils can be done ahead of time, allowing for quick assembly. The dressing components naturally combine within the lentil mixture, streamlining the process.

Adaptations are easy: substitute almonds with walnuts or pecans for different textures and flavors, swap in other olives like kalamata for a stronger tang, or use different herbs such as cilantro or thyme depending on preference. The salad’s flexibility means it can evolve with what you have on hand.

Conclusion

Roasted Carrot and Lentil Salad is a nutrient-dense, flavor-packed dish that embodies the best of winter cooking. The smoky, spiced roasted carrots and shallots paired with tender French lentils, sweet dates, tangy olives, and crunchy almonds create a perfect balance of tastes and textures. Served over creamy hummus and garnished with fresh mint and flaky sea salt, it’s a dish that nourishes and satisfies.

Its warm, earthy flavors combined with bright, fresh elements make it suitable for both main meals and side dishes, enjoyed warm or cold. Gluten-free and vegan-friendly, this salad caters to diverse dietary needs without compromising on flavor or satisfaction.

Ideal for cozy winter dinners, meal prep, or festive gatherings, this salad invites you to savor wholesome, seasonal ingredients in a beautifully balanced and delicious way.