Delicious Lentil and Carrot Salad Recipe
Are you ready to try something tasty and healthy? Today, we are going to make Lentil and Carrot Salad, a dish that is both nutritious and delicious! Lentils have been a staple in many cuisines around the world for thousands of years. This salad brings together the earthy flavor of lentils with the sweet crunch of carrots, making it a popular choice for lunch or dinner.
This recipe is not just popular for its taste; it is also full of vitamins and minerals. Plus, it’s vegetarian-friendly, which means it can fit into many diets. Now, let’s dive into this easy-to-make salad that will impress your family and friends!
Ingredients
| Ingredient | Quantity |
|---|---|
| Green lentils | 1 cup |
| Carrots, grated | 2 medium |
| Red onion, finely chopped | 1 small |
| Fresh parsley, chopped | 1/4 cup |
| Olive oil | 3 tablespoons |
| Apple cider vinegar | 2 tablespoons |
| Salt | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon |
Alternative Suggestion: You can replace green lentils with red lentils or even chickpeas if you prefer a different flavor!
Step-by-Step Instructions
- Prepare the lentils: Rinse 1 cup of green lentils under cold water. In a medium pot, add lentils and 3 cups of water. Bring to a boil, then reduce to a simmer and cook for about 20-25 minutes until tender. Drain and let cool.
- Grate the carrots: While the lentils are cooking, peel and grate the carrots. You can use a box grater or a food processor for quicker results.
- Chop the onion and parsley: Finely chop the red onion and fresh parsley. This will add a fresh flavor to your salad.
- Mix the dressing: In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of apple cider vinegar, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
- Combine ingredients: In a large mixing bowl, add the cooled lentils, grated carrots, chopped onion, and parsley. Pour the dressing over the mixture.
- Toss it together: Gently toss all the ingredients until well combined. Make sure the dressing evenly coats everything.
- Let it chill: For better flavor, let the salad sit in the fridge for at least 30 minutes before serving.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 180 | 9% |
| Protein | 9g | 18% |
| Carbohydrates | 30g | 10% |
| Fats | 5g | 8% |
| Fiber | 12g | 48% |
| Vitamin A | 2000 IU | 40% |
| Vitamin C | 4mg | 7% |
Tips and Tricks
- Add a twist: You can add diced bell peppers or even a handful of nuts for extra crunch!
- Storage: This salad can be stored in the fridge for up to three days, making it a great meal prep option.
- Taste test: Always taste the salad before serving, and adjust the seasoning if needed!
FAQs
Can I use canned lentils?
Yes! Canned lentils can save time, just rinse and drain them before adding them to your salad.
What can I serve this salad with?
This Lentil and Carrot Salad pairs well with grilled chicken, fish, or can even be served as a filling for whole-wheat wraps!
Is this salad gluten-free?
Yes! This recipe is naturally gluten-free since it uses lentils and fresh vegetables.
Can I make this salad vegan?
Absolutely! This salad is already vegan since it does not include any animal products.
How long does it take to prepare?
The whole process takes about 40-50 minutes, including cooking the lentils and chilling the salad.
Can I freeze this salad?
It’s not recommended to freeze the salad due to the texture of the vegetables, but you can keep the components separate and mix them fresh later.
What if I don’t have apple cider vinegar?
You can substitute it with lemon juice or wine vinegar for a different flavor.
How can I make it spicier?
Add a pinch of cayenne pepper or a splash of your favorite hot sauce to give it a kick!
Can I make this salad ahead of time?
Yes! It’s perfect for meal prep and can be made a day in advance for the best flavor.
What are the health benefits of lentils?
Lentils are a great source of protein, fiber, and essential vitamins, making them a superfood for a healthy diet!
Now that you have everything you need for this tasty Lentil and Carrot Salad, it’s time to get cooking! Enjoy the delicious blend of flavors and the health benefits it brings!
