Puy lentil, spiced roast carrot & feta salad

Vegetarian
Gluten Free
Popular
Health score
43%
Puy lentil, spiced roast carrot & feta salad
40 min.
4
442kcal

Suggestions


If you're looking for a vibrant and nutritious dish that celebrates both flavor and health, this Puy Lentil, Spiced Roast Carrot & Feta Salad is a must-try! Perfectly blending the earthy richness of Puy lentils with the sweet, caramelized notes of roasted carrots, this salad brings a delightful medley of textures and tastes to your table. The warmth of cumin seeds paired with a touch of honey elevates the simple carrots into a spiced sensation, making each bite a flavorful adventure.

Not only is this dish vegetarian and gluten-free, but it’s also incredibly versatile, serving beautifully as a side dish, a midday lunch, or even a fulfilling main course. With the addition of refreshing mint and a hint of zesty lemon, the salad is balanced wonderfully with the creamy crumbles of feta cheese, creating a dish that is both satisfying and light.

In just 40 minutes, you can whip together this wholesome salad that not only nourishes the body but also pleases the palate. Whether you’re entertaining friends, prepping for the week ahead, or seeking a simple yet elevated meal, this Puy Lentil, Spiced Roast Carrot & Feta Salad will surely become a popular favorite in your repertoire. Dive into this culinary delight and enjoy every colorful bite!

Ingredients

  • tbsp olive oil 
  • tbsp cumin seeds 
  • 500 carrots peeled halved cut into batons
  • tbsp clear honey 
  • 250 puy lentils drained and rinsed canned cooked (or , )
  •  onion red finely sliced
  • 0.5  juice of lemon juiced
  • large handful mint leaves roughly chopped
  • 100 lamb's lettuce 
  • 85 feta cheese crumbled

Equipment

  • oven

Directions

  1. Heat the oven to 200C/180C fan/gas
  2. In a shallow roasting tin, toss together half the oil, the cumin, carrots and some seasoning. Roast for 25 mins, turning halfway through cooking.
  3. Drizzle over the honey, stir and roast for 5 mins more.
  4. Meanwhile, gently heat the lentils with the onion, lemon juice, remaining oil and some salt and pepper. Allow to cool slightly while the carrots finish cooking.
  5. Toss the dressed lentils with mint and lambs lettuce.
  6. Lay warm spiced carrots on top and scatter with feta.

Nutrition Facts

Calories442kcal
Protein20.02%
Fat26.38%
Carbs53.6%

Properties

Glycemic Index
39.53
Glycemic Load
7.04
Inflammation Score
-10
Nutrition Score
20.578695849232%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
0.64mg
Naringenin
0.05mg
Apigenin
0.06mg
Luteolin
0.28mg
Isorhamnetin
1.38mg
Kaempferol
0.48mg
Myricetin
0.06mg
Quercetin
5.86mg

Nutrients percent of daily need

Calories:441.87kcal
22.09%
Fat:13g
20%
Saturated Fat:3.87g
24.19%
Carbohydrates:59.42g
19.81%
Net Carbohydrates:35.69g
12.98%
Sugar:12.83g
14.26%
Cholesterol:18.91mg
6.3%
Sodium:337.72mg
14.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.19g
44.38%
Vitamin A:22807.48IU
456.15%
Fiber:23.73g
94.91%
Iron:6.91mg
38.41%
Vitamin C:24mg
29.09%
Calcium:217.9mg
21.79%
Vitamin K:21.29µg
20.27%
Manganese:0.38mg
18.82%
Vitamin B6:0.37mg
18.73%
Potassium:607.25mg
17.35%
Vitamin B2:0.29mg
17.13%
Phosphorus:145.31mg
14.53%
Vitamin E:1.93mg
12.88%
Vitamin B1:0.16mg
10.45%
Folate:41.42µg
10.35%
Vitamin B3:1.67mg
8.35%
Zinc:1.2mg
8.02%
Magnesium:31.66mg
7.91%
Copper:0.13mg
6.3%
Vitamin B5:0.6mg
6.03%
Vitamin B12:0.36µg
5.99%
Selenium:3.8µg
5.43%