Honey Roasted Carrot Lentil Salad
Tender honey-roasted carrots and protein-packed lentils combine with fresh arugula, goat cheese, and a herbed yogurt dressing for a vibrant, healthy salad. Packed with fiber, plant-based protein, and good fats, it’s quick to prepare, perfect for meal prep, and ideal for a nutritious lunch or weeknight dinner.
Equipment
- 1 Small saucepan
- 1 Large baking dish
- 1 Whisk
- Measuring Cups & Spoons
- 1 large serving platter
- Mandolin or sharp knife
Ingredients
For the Salad:
- 1 kg carrots peeled and cut into 1 cm slices
- 3 tbsp extra virgin olive oil plus extra for greasing
- 2 tbsp honey
- 1 tsp ground cumin
- ¼ tsp paprika
- ¼ tsp ground coriander
- 1 tsp sea salt flakes
- Cracked black pepper to taste
- 425 g canned brown lentils drained and rinsed
- ¼ red onion thinly sliced
- 120 g fresh baby arugula
- 2 tbsp currants
- Handful fresh cilantro chopped
- 100 g goat cheese crumbled
For the Herbed Yogurt Dressing:
- ½ cup natural yogurt dairy or unsweetened coconut
- 4 tbsp mayonnaise
- Handful flat-leaf parsley finely chopped
- 2 tbsp lemon juice
- ½ tsp sea salt
Instructions
- Preheat the Oven and Prepare Baking Dish: Start by preheating your oven to 180°C (356°F). This ensures it reaches the perfect temperature while you prep the carrots and honey glaze. Lightly grease a large baking dish with extra virgin olive oil to prevent the carrots from sticking and to help them caramelize evenly as they roast. Set aside while you make the glaze.
- Make the Honey-Spice Glaze: In a small saucepan over low heat, combine 3 tablespoons of olive oil, 2 tablespoons of honey, 1 teaspoon ground cumin, ¼ teaspoon paprika, ¼ teaspoon ground coriander, 1 teaspoon sea salt flakes, and a generous pinch of cracked black pepper. Whisk everything together gently until the mixture is smooth. Heat it slowly just until it starts to bubble lightly—this helps the flavors meld beautifully. Remove from heat immediately to avoid burning the honey.
- Toss Carrots in Glaze: Place the peeled and sliced carrots (1 cm thick) into the prepared baking dish. Pour the warm honey-spice mixture evenly over the carrots. Using a spoon or your hands, gently toss the carrots until each piece is coated with the fragrant glaze. Spread them out into a single, even layer to ensure they roast uniformly.
- Roast the Carrots (First Stage): Place the baking dish in the preheated oven and roast the carrots for 50 minutes. During this time, the carrots will become soft, tender, and slightly caramelized, absorbing the sweet and aromatic flavors of the honey-spice glaze. Check halfway through to ensure even roasting; if some carrots are browning too fast, gently stir them.
- Stir and Finish Roasting (Second Stage): After 50 minutes, remove the baking dish from the oven carefully. Use a spoon to stir the carrots gently, flipping them to ensure even color and texture. Spread them out again in a single layer and return the dish to the oven for an additional 10 minutes. This final stage ensures a deeper caramelization and perfectly tender texture. Once done, allow the carrots to cool slightly at room temperature.
- Prepare the Herbed Yogurt Dressing: While the carrots are roasting, combine the dressing ingredients in a small mixing bowl. Add ½ cup natural yogurt (or unsweetened coconut yogurt), 4 tablespoons mayonnaise, 2 tablespoons lemon juice, ½ teaspoon sea salt, and a handful of finely chopped flat-leaf parsley. Whisk thoroughly until the dressing is smooth, creamy, and evenly combined. Taste and adjust salt or lemon juice if needed for a balanced flavor.
- Assemble the Salad Base: On a large serving platter, create the foundation of your salad by spreading 120 g of fresh baby arugula evenly across the platter. Sprinkle three-quarters of the thinly sliced red onion over the arugula, followed by three-quarters of the drained lentils. This layer will add texture, freshness, and protein right at the base.
- Add Dressing to the Base: Drizzle a generous portion of the herbed yogurt dressing over the arugula, red onions, and lentils. Use a spoon to lightly toss and distribute the dressing, ensuring the base is evenly coated without making it soggy. This step adds creaminess and ties together the flavors of the roasted vegetables and lentils.
- Layer the Roasted Carrots: Arrange the honey-roasted carrots on top of the dressed salad base in a visually appealing manner. The bright orange of the carrots contrasts beautifully with the green arugula and red onion, creating an inviting, colorful presentation. Add the remaining lentils and sliced red onions over the top, ensuring every bite has a combination of flavors and textures.
- Add Final Toppings: Scatter 2 tablespoons of currants over the salad for a subtle sweet burst. Sprinkle a handful of freshly chopped cilantro to add herbaceous freshness. Finally, crumble 100 g of goat cheese evenly across the top. The creamy, tangy cheese balances the sweetness of the carrots and the earthiness of the lentils, making the salad indulgent yet wholesome.
- Serve and Enjoy: Serve the salad immediately for the best flavor and texture. This dish works beautifully as a side or main course and is ideal for meal prep—simply leave the dressing off until ready to eat. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days, or undressed for 3-4 days if preparing in advance.
Notes
- Serves approximately 6-8 as a side dish or 4 as a main course.
- Use fresh, firm carrots for the best texture and sweetness.
- For softer lentils, cook from dry instead of canned, adjusting water as needed.
- Leave the dressing off if preparing in advance to prevent the salad from becoming soggy.
- Adjust spices in the honey glaze to taste—add a pinch of chili for a subtle kick.
- Currants can be substituted with raisins, dried cranberries, or chopped dried apricots for variation.
