This Spiced Carrot & Lentil Salad is a beautiful warm, Moroccan spiced dish that is perfect for January.
The carrots and red onion are roasted with Moroccan spices (smoked paprika, ground cumin and cinnamon). They are served with lentils as well as some salad leaves, raisins and toasted almonds. The raisins add little pockets of sweetness and the almonds are great for crunch and texture. It’s a really great combination.
And what’s more, it’s the first in my new series of Fifty Fantastic Salads!
I created this series for a number of reasons. Firstly, it may be winter here in the UK, but I still eat salads most lunchtimes, and I wanted to show you how versatile they can be and prove that they aren’t just for the summer months.
Secondly, I want to show you that seasonal veggies can be used in lots of different ways and take you along with me as I create a new (and hopefully delicious and easy) seasonal salad each week.
Thirdly, it’s the case that not all of you are in the UK or in the same season as me. So whilst it’s still very much the middle of winter here, it’s not in somewhere like Australia!
Lastly, I wanted to start a series where I would feel accountable for making a new and interesting lunch bowl for myself every week in 2025. Hence the 50 – I will give myself 2 weeks off!
So here we are! And welcome to Fifty Fantastic Salads!
Why you can still have salads in winter
Salads in winter are a game changer. Many people think of salads as a summer dish, but they’re just as important in winter. Here’s why you should keep enjoying them all year round:
Boosts your immune system – Fresh veggies and greens are packed with vitamins and antioxidants that help keep your immune system firing in the colder months.
Provides seasonal nutrients – Winter salads can be made with seasonal veggies like carrots, squash and citrus fruits, which are at their nutritional peak during colder months.
Keeps you energised – Eating fresh, whole foods helps to maintain your energy levels, which can often drop in winter (those shorter days and cold, dark nights can take their toll!).
Helps maintain healthy habits – Including salads in the winter too can help you stay on track with healthy eating.
Brightens your plate – Salads bring colour and vibrancy to your meals, which can be a welcome sight during the darker, greyer months of the year.
How long does this salad take to make?
This salad can be on the table in 30 minutes. Get the carrots and onions in the oven first. Whilst they are cooking, you can get all the other ingredients ready. As soon as the veggies are cooked you can serve warm.
What are the key ingredients of this Spiced Carrot & Lentil Salad
- Carrots
- Red onion
- Olive oil
- Smoked paprika
- Ground cumin
- Cinnamon
- Rocket
- Cooked lentils
- Raisins
- Toasted flaked almonds
- Chopped fresh herbs (I used mint and parsley)
Dressing ingredients:
- Olive oil
- Lemon juice
- Maple syrup
- Ground cumin
- Smoked paprika
- Cinnamon
- Sea salt
The Nutritional Benefits of the Main Ingredients
Carrots
Carrots are rich in beta-carotene, an antioxidant that your body converts into vitamin A. This is essential for healthy eyesight, immune function, and skin health. They’re also a great source of fibre, which supports digestive health and helps keep you feeling full for longer.
Red Onions
I try and use red onions rather than white usually. They are much higher in quercetin (which is a natural anti-oxidant and anti-inflammatory) which is found most often in red fruits and vegetables. Roasted they also provide a lovely natural sweetness to the finished dish.
Lentils
Lentils are a fantastic plant-based source of protein and fibre. They’re also rich in iron, which is essential for energy production, and folate too. I like the way they soak up all the dressing too.
Olive Oil
Using extra virgin olive oil in the dressing adds healthy monounsaturated fats. These fats help your body absorb fat-soluble vitamins like A, D, E, and K. Olive oil also has anti-inflammatory properties and is a staple ingredient of mine.
Rocket (arugula)
Also known as arugula, rocket is always my preferred choice of greens in a salad. It’s rich in vitamins A, C, and K, as well as folate and calcium. The slight bitterness is really good for you and can help stimulate digestion.
Spices
Adding herbs and spices to your cooking can really add to the nutritional value of the finished dish. The ones I’ve used in this salad—cumin, cinnamon and paprika—not only provide warmth and depth of flavour but also offer various health benefits. For example, cumin can aid digestion, and paprika is rich in antioxidants. Together, these spices really give the finished salad a warm and spicy flavour.
Storage and Shelf Life
This Spiced Carrot and Lentil Salad will keep well in the fridge for up to 4 days. If you prefer your leaves to be crisp, add the dressing when ready to serve.
I don’t recommend freezing.
Recipe Tips
Toast the almonds: Toasting almonds brings out their natural sweetness and adds a bit of extra crunch. Simply pop them in a dry frying pan over medium heat for a few minutes until golden brown (or add them to the oven on a separate baking tray for about 5 minutes). You can also buy them ready toasted.
Customise your greens: If rocket isn’t your favourite, you can swap out for any salad greens.
Swap carrots: If you don’t like carrots, then sweet potatoes or squash are great alternatives. Both bring a natural sweetness and can be cooked in the same way.
Use chickpeas or white beans instead of lentils: These both make a great swap and are rich in protein and fibre.
Adjust the spice level: If you prefer a milder salad, reduce the amount of spices. If you enjoy a bit of heat, feel free to add a pinch more or also add in something hotter like chilli powder.
Make it a meal If you’re looking for a more substantial meal, add some additional protein such as grilled tofu, tempeh, or your protein of choice.
If you enjoyed this spiced carrot & lentil salad, here are some other fantastic salad recipes:
Turmeric Cauliflower & Chickpea Salad
Roasted Broccoli & Quinoa Salad
Spiced Carrot & Lentil Salad
Ingredients
Salad ingredients:
- 5-6 large carrots
- 2 red onions
- 2 tsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp cinnamon
- ½ tsp sea salt
- 2 x 400g tins lentils (2 x 14oz)
- Large handful rocket
- ⅓ cup raisins (65g)
- ½ cup toasted flaked almonds (40g)
- 2-3 tbsp chopped fresh herbs I used mint and parsley
Dressing ingredients:
- 4 tbsp olive oil
- 2 tbsp lemon juice
- 1 tbsp maple syrup
- ½ tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp cinnamon
- ½ tsp sea salt
Instructions
- Preheat the oven to 180C or 350F.
- Peel the carrots and red onions and chop into bite-sized chunks. Add to a baking tray with 2 tsp of olive oil and the spices/salt. Mix to coat in the oil and spices. Bake for about 25 minutes, taking out to stir halfway through.
- Whilst the carrots are cooking, drain and rinse the lentils. Add them to a large serving bowl with the rocket, raisins, almonds and herbs.
- Mix the dressing ingredients together in jar.
- Once the carrots and onion are cooked, add to the bowl. Pour over the dressing, mix well and enjoy.
Notes
- This will store in the fridge for about 3-4 days.
- The nutritional information is based up the recipe serving 4 – but it could stretch to 6 if serving as a side.
- I usually serve with an additional protein such as tempeh or smoked tofu but add your protein of choice.
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