Description
A refreshing and nutritious Carrot Lentil Salad packed with flavors and textures, perfect as a side or a light meal.
Ingredients
Scale
- 1 cup (240ml) French green lentils, rinsed
- 1 bay leaf
- 1/21/2 teaspoon (2.5g) salt
- 3 cups (720ml) water
- 3 cups (240g) shredded carrots
- 1/2 cup (75g) red onion, diced
- 1/2 cup (80g) raisins
- 1/4 cup (15g) cilantro, roughly chopped
- 1/4 cup (60ml) red wine vinegar
- 1 tablespoon (15ml) maple syrup
- 1 garlic clove, minced
- 1/41/2 teaspoon (1g) salt
- 1/41/2 teaspoon (0.5g) cayenne pepper
- 1/41/2 teaspoon (0.5g) cinnamon
- 1/21/2 teaspoon (1g) cumin
- 1/21/2 teaspoon (1g) smoked paprika
- 2 tablespoons (30ml) extra virgin olive oil
Instructions
- Cook Lentils Thoughtfully: Start by cooking your lentils in a medium saucepan with 3 cups of water and a bay leaf. Bring to a boil and then reduce the heat to a simmer. Cook for about 20 minutes, keeping an eye on them until they are tender but not mushy. Once done, remove the bay leaf and let the lentils cool slightly.
- Prep the Veggies: While the lentils are cooking, grab your 3 cups of shredded carrots and add them to a large mixing bowl.
- Whisk up the Dressing: In a separate small bowl, whisk together 2 tablespoons of extra virgin olive oil, 1/4 cup of red wine vinegar, 1 tablespoon of maple syrup, 1/21/2 teaspoon of salt, 1/41/2 teaspoon of cayenne pepper, 1/41/2 teaspoon of cinnamon, 1/21/2 teaspoon of cumin, and 1/21/2 teaspoon of smoked paprika. Adjust the vinegar and oil ratio if it feels too oily.
- Toss Everything Together: Once your lentils are done and cooled a bit, add them to the bowl with the carrots. Also add 1/2 cup of diced red onion and 1/2 cup of raisins. Drizzle the dressing over the mixture and gently toss everything together with a spatula. Be careful not to smash the lentils.
- Chill & Serve: Let your salad chill in the fridge for about 30 minutes. This allows the flavors to mingle and makes for a refreshing bite. Serve it cold, and try to avoid leaving it out too long to maintain its crispiness.
Notes
- Store lentil salad in an airtight container in the fridge for up to 5 days.
- If lentils turn out mushy, ensure to check the cooking time; overcooking causes mushiness.
- For a lighter dressing, try reducing the amount of olive oil or adding more vinegar to achieve the right balance.
- Consider using canned lentils to save time without compromising taste or nutrition.
- This salad is best served cold and does not require reheating.
- Serve on a bed of mixed greens for added crunch. Pair with hummus and pita bread for a full meal. Top with toasted nuts for extra texture.
- For a different sweetness, substitute raisins with chopped medjool dates.
- Add roasted veggies for more depth in flavor.
- If you cannot find shredded or matchstick carrots, you can grate whole carrots with a box grater.
- For a sweeter flavor, substitute red wine vinegar with balsamic vinegar.
- If Puy lentils are unavailable, consider using black/beluga lentils as a substitute.
Nutrition
- Serving Size: 1 serving
- Calories: 168
- Sugar: 6g
- Sodium: 347mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 5g
- Cholesterol: null