If you follow me on Instagram (@georgieeatsuk), you might have noticed my recent mission to become the ultimate meal-prep queen. I’ve been making a concerted effort to get organised with lunches so mornings involve less faff. This spiced carrot and lentil salad is a direct result of that effort — an easy, flavour-packed meal-prep option that will quickly replace your go-to sandwich.
Carrots are often underrated, but here they take centre stage. Sweet, gently spiced roasted carrots rest on a bed of zesty, tender lentils and peppery rocket. A creamy tahini-yoghurt dressing ties everything together, while pomegranate seeds add a bright, tart finish. The mix of textures and flavours makes this salad satisfying whether you eat it warm or chilled.
WHAT MAKES THIS SALAD HEALTHY?
First, appreciate the colour — a simple way to boost nutrition. Different colours on your plate usually mean a broader range of micronutrients. Carrots supply beta-carotene, vitamin K, potassium and antioxidants. Lentils deliver plant-based protein, fibre, iron and folate. Together they make a balanced, nourishing meal that keeps you full and energized.
This salad looks — and tastes — special. Serve it warm to impress friends or pack it chilled for a standout lunchbox. For meal prep, store each component separately in the fridge and assemble just before eating. Keep the dressing in its own container until serving to avoid soggy leaves.
I hope this spiced carrot and lentil salad inspires you to level up your lunch routine. It’s easy, versatile and stores well for busy weeks. If you make it, tag me on Instagram @georgieeatsuk or use the hashtag #georgieeats — I love seeing your photos and hearing your tweaks.
G x
SPICED CARROT & LENTIL SALAD WITH YOGHURT TAHINI DRESSING
Sweet, softly spiced roasted carrots paired with zesty lentils, peppery rocket and pops of pomegranate, finished with a creamy tahini-yoghurt dressing. A versatile lunch or light main that can be served warm or cold. Healthy, gluten-free, with easy vegan swaps.
Main Course, Side Dish, Salad, Appetizer
Mediterranean
Ingredients
-
600
g
carrots -
1
tbsp
olive oil -
1
tbsp
honey or maple syrup -
2
tsp
cumin -
1
tsp
ground coriander -
½
tsp
ground cinnamon -
100
g
lentils (puy or green) -
Juice
½ lemon -
60
g (1 bag)
rocket - Sea salt & freshly ground black pepper
Dressing
-
100
g
Greek yoghurt -
Juice
½ lemon -
1
tbsp
tahini -
1
garlic clove
minced
To Serve
-
Sprinkle
pomegranate seeds
Instructions
-
Preheat the oven to 180°C fan / 200°C / 390°F.
-
Peel and halve the carrots lengthways (or quarter them if very large). Put them in a large bowl and toss with the olive oil, honey or maple syrup, cumin, ground coriander, cinnamon and a generous pinch of salt and pepper so each piece is well coated.
-
Arrange the carrots in a single layer on a lined baking tray and roast for about 45 minutes, until tender with slightly charred edges.
-
Meanwhile, place the dry lentils in a medium saucepan and cover with cold water. Bring to the boil and boil rapidly for 10 minutes. Reduce heat, cover and simmer for 15–20 minutes until just cooked. Drain, return to the pan, squeeze in the lemon juice and season generously with salt and pepper.
-
For the dressing, whisk together the yoghurt, lemon juice, tahini, minced garlic and ½ tsp sea salt. Taste and adjust seasoning. Chill until ready to use.
-
To assemble, toss the dressed lentils with the rocket and place on a serving platter or plates. Top with the roasted carrots, drizzle with the yoghurt-tahini dressing and scatter pomegranate seeds over the top. Serve warm or cold.
Recipe Notes
This salad is excellent cold for lunchboxes. Allow components to cool completely before storing separately in airtight containers in the fridge. Assemble just before serving to keep textures fresh.
This recipe doubles easily if you’re cooking for a crowd or prepping lunches for the week.
Vegan: Use maple syrup instead of honey and swap to a dairy-free yoghurt (coconut or soy yoghurt work well) to make the dressing vegan-friendly.
A few ingredient notes:
- If your carrots are very small you can leave them whole instead of halving.
- Puy lentils (lentilles vertes) are my preferred choice for texture, but green or brown lentils will work — adjust cooking times accordingly.
If you enjoy simple, flavour-packed salads, try my Maple Roasted Sprout Salad next for another easy, seasonal option.