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This Lentil Salad is one of those dishes that feels both wholesome and indulgent at the same time. It’s packed with earthy black lentils, sweet roasted carrots, and a punchy mix of fresh herbs and spices. In my book this lentil salad qualifies as both a nutrient dense vegetarian dinner or a hearty side; a simple and satisfying way to nourish your body.
The best part? It’s ridiculously easy to throw together, yet it tastes like something you’d order at a charming Mediterranean restaurant in the West Village. In fact if you are ever in New York City check out Shuka or Shukette!
Growing up, lentils were a staple in my house. My mom made a big pot of lentil soup every week, tossing in whatever veggies we had left in the fridge — no waste happening over in Nonna’s kitchen! If you are new here, I call my mother Nonna (grandmother in Italian), because that is what my children call her.
Italians actually consider lentils to be a symbol of good luck and prosperity, especially on New Year’s Eve. The tradition dates all the way back to ancient Rome, when their coin-like shape was believed to bring financial fortune for the year ahead. Consider adding a hearty serving as the clock strikes midnight to your traditions!
Why You’ll Love Lentil Salad
- Hearty and flavorful — Roasted carrots bring natural sweetness, while lentils add a satisfying, earthy bite. Lentils also provide fiber, iron, and protein which helps with sustained energy.
- Nutrient-dense — Packed with vitamins, minerals, and plant-based protein for a balanced meal.
- Supports eye health and immunity — Carrots are rich in beta-carotene, which helps boost immunity and maintain good vision.
- Protein-packed — In addition to the lentils, this salad is served over creamy Greek yogurt, adding an extra dose of protein and probiotics.
Ingredients
Black lentils — Also known as beluga lentils, black lentils hold their shape beautifully when cooked, making them an excellent choice for lentil salads, grain bowls, and side dishes. They have a firm texture, a deep, earthy flavor, and are packed with protein, fiber, and antioxidants. They’re a powerhouse ingredient!
🥕 Carrots — Roasting brings out their natural sweetness while delivering a boost of beta-carotene for eye health and immunity. Look for firm, vibrant orange carrots for the freshest flavor. If possible, choose organic carrots to avoid pesticide residues.
Scallions — These add a mild onion flavor with a fresh, crisp bite. They bring a pop of color and a touch of sharpness that balances the dish.
🌿 Fresh parsley — Bright, herbaceous, and refreshing, parsley adds a fresh contract to the warm, roasted flavors.
🫒 Olive oil — A drizzle of high-quality olive oil enhances the richness of the roasted carrots and adds heart-healthy fats.
Cumin — Warm and earthy, cumin adds a subtle depth of flavor.
🧂Onion powder — A touch of onion powder enhances the overall savoriness.
Paprika — Smoky and slightly sweet, paprika brings a gentle heat and some rich color to the dish.
🧂Flaky salt — A final sprinkle of flaky salt ties everything together, enhancing all the flavors of the dish.
🧄Garlic — Slow-roasting garlic brings out its natural sweetness and creates a rich, buttery texture that blends beautifully into the spread.
🍋 Lemon juice — A splash of lemon juice adds a bright, tangy contrast to the creamy yogurt and roasted garlic.
🧀Grated parmesan — Salty and nutty, parmesan adds a subtle richness.
Greek yogurt — Thick, creamy, and protein-packed, Greek yogurt forms the base of the spread, giving it a slight tang.
🥛 Milk — A little milk helps loosen the spread, making it smooth and perfectly spreadable.
How To Make Lentil Salad
Start by rinsing the black lentils under cold water. These lentils hold their shape beautifully, which is why they are the perfect choice for a lentil salad. Cook according to the package directions, then strain and let them cool to room temperature.
While the lentils are cooking, slice the carrots on a bias — this creates more surface area for seasoning to stick to. Parboil them for 1-2 minutes, then set aside to dry and cool.
🪄Recipe Tip
Boil larger carrots for no more than 2 minutes. Boil smaller carrots for 1 minute max.
Once cooled, spread the carrots onto a parchment-lined baking sheet, lightly coat with olive oil, season, and broil for 8-10 minutes until lightly charred. Lower the oven temperature to 400°F.
For the yogurt spread, prepare the garlic by cutting the tops off each bulb to expose the cloves. Tightly wrap the bulbs in aluminum foil and roast for 35 minutes at 400°F. Remove from the oven and let cool to room temp.
In a large bowl, toss the roasted carrots with the cooked lentils, chopped scallions, and parsley. Give them a quick toss and let them hang out while you make the roasted garlic & yogurt spread.
To a blender, add the lemon juice, grated Parmesan, Greek yogurt, salt, and milk. Squeeze the roasted garlic into the blender then blend until creamy and smooth.
Time to make it beautiful! Spread the roasted garlic yogurt sauce onto a serving plate, then top with the lentil and carrot salad mixture. Finish with a sprinkle of flaky sea salt and a drizzle of extra virgin olive oil. Serve immediately and enjoy!
🪄Recipe Tip
For a thicker yogurt spread, strain out any excess moisture from the Greek yogurt.
Substitutions
- Chickpeas are a wonderful substitution for lentils.
- Diced roasted sweet potatoes are a wonderful substitute for roasted carrots.
- Mint or basil are wonderful substitutes for parsley.
Best served with
- Roast Chicken
- Panko Crusted Salmon
- Steak
How to Store Leftovers
Leftover lentil salad should be stored in an airtight container in the refrigerator for up to 4 days. If possible, store the vegetables and yogurt spread separately.
Common Questions
Can I substitute brown or green lentils for black lentils?
You can, but it brown and green lentils don’t hold their shape quite as well as black lentils do. If you do choose to substitute brown or green lentils for black lentils, be sure not to over cook them.
Lentil Salad
Equipment
- 2 baking trays
- 1 medium-sized pot
Ingredients
Lentil Salad
- 8 carrots slices into 1 inch pieces
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/2 tsp onion powder
- 2 bundles of scallions sliced thin
- 1/4 cup chopped parsley
- 1 1/2 cups cooked black lentils
- 2 tbsp EXTRA VIRGIN olive oil
- 1/2 tsp flaky salt
Roasted Garlic & Yogurt Spread
- 2 bulbs garlic
- 1 tsp lemon juice
- 3 tbsp grated Parmigiano Reggiano (omit if you are gluten-free)
- 1/2 cup Greek yogurt
- 1/4 tsp salt (if you are gluten-free, add 1/4 tsp)
- 2 tbsp milk
Instructions
Lentil and Carrot Salad
- Bring a large pot of water to boil.
- Add carrots to the water and boil for only 1-2 minutes.
- Strain, place onto a paper towel lined baking tray or plate and let air dry for 10 minutes.
- Preheat oven to a BROIL.
- Place carrots onto a baking sheet and coat with olive oil.
- Season with salt, cumin, paprika, and onion powder.
- Broil for 8-10 minutes on top rack or until lightly charred. Remove from oven ad let cool
- To a large bowl, add the carrots, sliced scallions, parsley and lentils.
- Spread roasted garlic sauce (see recipe below) onto a serving plate and top with lentil salad, flaky sea salt and extra virgin olive oil.
Roasted Garlic & Yogurt Spread
- Preheat oven to 400F.
- Cut the top of each bulb off so that just the top of the garlic cloves are exposed.
- Tightly wrap each bulb in aluminum foil and roast for 35 minutes.
- Remove from oven and let cool to room temp.
- To a blender add; lemon juice, grated parm, Greek yogurt, salt and milk. Squeeze the roasted garlic from the bulbs into the blender. Blend until creamy and smooth.
