Carrot and Lentil Salad

Ingredients

• 1shallot, minced
• 30–45 ml (2–3 tbsp), or more to tastelemon juice
• 5 ml (1 tsp)Dijon mustard
• 5–10 ml (1–2 tsp), or more to taste (optional)sugar or honey
• to tastesea salt
• to tastefreshly ground black pepper
• 60 ml (¼ cup)olive oil
• 680 g (1½ lb), preferably younger, smaller carrotscarrots, grated
• 190 g (1 cup), cookedFrench or black lentils
• 1 handful, mincedparsley

Instructions

1. 1

   Whisk the dressing

   In a salad bowl, combine the shallot, lemon juice, mustard, sugar or honey if using, salt and pepper to taste. Whisk until smooth, then slowly pour in the olive oil while whisking until the dressing emulsifies.

2. 2

   Toss the salad

   Add the grated carrots, lentils and parsley, then mix until coated in dressing. Taste and adjust the salt, sugar and lemon juice as needed, since carrots can vary in flavour. Serve at room temperature or cold.

What is carrot and lentil salad?

This salad takes its cue from French grated-carrot salad, often dressed simply with a tangy vinaigrette. Here, lentils make it more substantial, while parsley adds a fresh, herbal note.

The combination works because sweet, crisp carrots balance the lemony dressing and earthy pulses. It can be served as a side or as the centre of a light plant-based meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 250 calories, 6g protein, 27g carbs, 14g fat.

Carrots and lentils provide most of the carbohydrates, with lentils also contributing plant protein and fibre. Olive oil is the main source of fat. For a balanced plate, pair a serving with additional protein or serve it alongside a filling soup or wholemeal bread.

Choose carrots with good texture

Carrots: The recipe favours younger, smaller carrots, which tend to be tender and sweet. Grate them evenly so the dressing can coat the shreds throughout.

Lentils: French or black lentils hold their shape well, giving the salad distinct, pleasantly firm bites rather than a soft, mashed texture.

Emulsify the vinaigrette

Start by whisking the shallot, lemon, mustard and seasonings together. Mustard helps the oil and lemon juice combine into a cohesive dressing.

Add the oil in a slow stream while continuing to whisk. Pouring it in gradually helps the dressing emulsify rather than leaving a slick of oil on top.

Season to suit the carrots

Taste: Carrots differ in sweetness and flavour, so the dressing may need more or less lemon or sweetener. Adjust in small increments after tossing everything together.

Balance: Aim for a bright, savoury dressing that complements the carrots without overwhelming the lentils. Salt and pepper are added to taste.

Serving temperature and timing

The salad is served cold or at room temperature, so it does not need to be heated before eating. A short rest after mixing lets the carrots take on some of the dressing.

If preparing it ahead, keep the texture in mind: the grated carrots soften as they sit. Taste once more before serving and refresh the seasoning if needed.

What to serve alongside

Serve it with crusty bread or alongside a savoury tart for a simple lunch. It also pairs well with roasted vegetables or a bowl of soup.

For a more filling plate, add a source of protein such as tofu or a plant-based patty, while keeping the salad as the crisp, tangy component.

Recipe notes & tips

• Grate the carrots shortly before mixing for the freshest texture.
• Use cooked lentils that are tender but still hold their shape.
• Whisk the oil in slowly to help the vinaigrette emulsify.
• Taste the salad after tossing, not just the dressing, before adjusting its seasoning.
• Serve the salad at room temperature or cold, as directed.

Variations

• Add cumin: Whisk a small pinch into the dressing for a warm, earthy note.
• Use orange: Replace some of the lemon juice with orange juice for a softer citrus flavour.
• Add toasted nuts: Scatter chopped walnuts or almonds over the salad just before serving.
• Swap the herbs: Use chopped mint in place of some or all of the parsley.
• Add more crunch: Fold in thinly sliced radishes just before serving.

Common mistakes to avoid

• Adding oil too quickly: The dressing may not emulsify; whisk continuously and stream it in slowly.
• Skipping the final tasting: Carrots vary in sweetness; adjust lemon, salt and sugar after mixing.
• Using mushy lentils: They can break apart in the salad; choose cooked lentils that remain intact.
• Grating unevenly: Large, coarse pieces may not take up the dressing evenly; grate the carrots to a consistent size.
• Overseasoning early: Salt can become more noticeable as the salad rests; season gradually and taste again before serving.

How to store

Refrigerate leftovers in an airtight container and use within 3 days. Serve cold or let the salad come to room temperature; no reheating is needed.

Frequently asked questions