Roasted Lentils and Carrots with Marinated Onions
This bowl of roasted lentils and carrots are served with marinated onions and a smear of creamy garlic chive tahini sauce. Great to meal prep for meals through the week.
I love roasted chickpeas, but roasted lentils are probably something I love even more. It really changes their texture and makes them that much more enjoyable in my opinion. Bonus, they are packed with so many nutrients including protein, iron and fiber to name a few. So if you are looking for a tasty way to enjoy them, try this method and let me know what you think.
Why You’ll Love These Roasted Lentils and Carrots
- A good way to get a diversity of different plants in your diet! Plant diversity is key when it comes to good gut health, so we’re making those plants tasty to help encourage you getting more in your day.
- Easy to assemble. While there are multiple steps, most of this recipe is roasting things in the oven and mixing things together. I have tips for further simplifying this recipe below.
- Packed with fiber. While lentils are a great protein source, one of my favorite things about them is that they are also packed with fiber. Adding them into meals like this can be a great way to help you meet your daily fiber recommendations.
Nutrition Tip
When adding fiber, do it slowly and consistently, so your gut can get used to it. You may also find that cooking a lot of fiber-rich foods can help soften some fibers and make them easier to digest.
Key Ingredients and Substitutions
- Carrots: Our main vegetable, but feel free to swap with a different hearty veggie you love. Try with sweet potato, squash or even cauliflower.
- Lentils: I used French lentils. If you don’t have this variety, try it with another variety of small lentil like small brown lentils or black lentils. This will not work with red lentils. If not a fan of lentils, try this with some roasted chickpeas instead.
- Onions: I prefer this recipe with red onions, but white onions can work too. Just make sure to thinly slice them.
- Rice: I used Jasmine rice, but you can swap for quinoa or any other grain you love. If you want to save time from cooking rice fresh, just use frozen rice that you can reheat.
- Herbs: I used a combination of fresh parsley and chives. Feel free to change up the herbs to match your preference.
- Lemon: Use fresh lemon to utilize both the zest and fresh juice.
- Spices: I used a combination of coriander, garlic powder, cumin, and garam masala.
- Garlic: Use fresh if possible.
- Red wine vinegar: Feel free to replace with a splash of apple cider vinegar instead.
- Chili Pepper: I like spicy food, so please feel free to omit instead.
- Tahini: Use a good quality tahini when possible. Good quality tahini tends to have less bitterness to it, which lends better in spreads like this.
- Yogurt: Can be optional, but adds a nice level of tang and velvety consistency to the sauce. Feel free to omit and use more tahini.
How to Make Roasted Lentils and Carrots with Marinated Onions
Preheat the oven to 425F and line two sheet pans with parchment paper. While the oven is heating up, add the onions, parsley, lemon, vinegar, syrup, oil and a generous pinch of salt. Stir well to evenly coat then place in the fridge.
To one baking tray add the carrots, coriander, cumin, garam masala, oil and a generous pinch of salt. Toss to evenly coat then place the carrots cut side down on the tray. Bake in the oven on the bottom rack for 15-18 minutes. Flip then bake again for 10-15 minutes until slightly charred. Once cooked, add half the marinated onions to the tray of carrots and toss together.
To a seperate tray add the lentils, coriander, garlic powder, a generous pinch of salt and the oil. Toss to coat, spread out in an even layer on the tray and bake in the oven for 18-20 minutes on the middle rack, giving them a toss half way.
While everything finishes roasting, combine the tahini, yogurt, lemon, maple, chives, garlic and a pinch of salt in a bowl. Whisk together until mostly smooth. If too thick, stir in 1 tablespoon of water at a time until it is to your desired consistency and adjust salt as needed to taste.
To make the rice salad, add the rice to a large mixing bowl with the parsley, chives, lemon, garlic, maple syrup, pepper and half the roasted lentils then mix to combine.
Now assemble, to a serving bowl, add a smear of the tahini sauce then top with a few spoons of the rice salad and the carrot onion mix. Top with a spoonful of extra roasted lentils if desired and enjoy.
Expert Tips
- For crispy lentils, make sure to drain them really well after rinsing them off. This will prevent the lentils from steamed on the tray.
- For a nice sear on the carrots, place your carrots cut side down on the tray and place the tray on the bottom rack of the oven to roast for 15-18 minutes before flipping them and completing the remaining roasting time. For less char, roast them on the middle rack.
- Tips for saving time in preparation. Use some prepared products like canned lentils and frozen rice to help save time and dishes. You can also prep the onions and sauce in advance too. That way all you need to do is roast the carrots and lentils then assemble everything together. Do note, you can also just skip prepping the rice salad with the lentils and instead serve the roasted lentils and carrots over plain rice or quinoa. Do what is best for you!
- Cut the sharpness of the onions. To do this, just add the sliced onions to a bowl of cold water for 10 minutes. Drain then use as instructed in the recipe.
Frequently Asked Questions
Yes! Place the roasted lentil rice salad, the roasted carrots with marinated onions, and tahini sauce in separate airtight containers. All components when stored in the fridge separately should last up to 4 days.
Pair the lentil salad and carrots with a bean based spread or with some baked tofu. Either of these choices will help boost the protein that you would get from the main dish by itself.
As an alternative, you can use your favorite hummus as an alternative to the tahini sauce. You can also use this lemon white bean spread or your favorite thick plant-based yogurt mixed with grated garlic, lemon juice, chives and a generous pinch of salt.
How to Serve
Smear your favorite spread in the inside of the bowl. I used a garlic chive tahini sauce, but feel free to use any of the suggested alternative spread ideas above. Spoon your rice salad into the bowl followed by the mixed carrots and onions. If you save some of the roasted lentils you can use them to top the bowl for extra crunch.
More Recipes with Roasted Beans
- Broccoli Crunch Salad
- Stuffed Sweet Potatoes with Crispy Lentils
- Baked Shredded Brussels Sprout Salad and Smashed Potatoes
- Maple Lime Roasted Cauliflower and Chickpeas
- Easy Baked Lentil Patties
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
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Roasted Lentils and Carrots with Marinated Onions
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 3–4 servings 1x
- Category: Main Dish
- Method: Roasting
- Cuisine: American
- Diet: Vegan
Description
This bowl of roasted lentils and carrots are served with marinated onions and a smear of creamy garlic chive tahini sauce. Great to meal prep for meals through the week.
Ingredients
Onions
- 1/2 medium red onion, thinly sliced
- 1/4 cup fresh parsley, minced
- Zest and juice of half a lemon
- 1 tbsp red wine vinegar
- 1 tsp maple syrup
- 1 tsp extra virgin olive oil, optional
- Kosher salt
Carrots
- 1 lb carrots, peeled and cut on a bias into 2 inch pieces
- 1 tsp ground coriander
- 1/4 tsp ground cumin
- 1/4 tsp garam masala
- 1–2 tbsp of avocado oil
Lentil Rice Salad
- 1, 15 oz can of French lentils, drained and rinsed (or 1 1/2 cups cooked)
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1 tbsp avocado oil
- 3 cups cooked Jasmine rice
- 1/3 cup fresh parsley, minced
- 1 handful chives, minced
- Juice and zest of half a lemon
- 1 garlic clove, grated
- 2 tsp maple syrup, optional
- 1 fresno pepper, thinly sliced (seeds removed if desired)
Garlic Chive Tahini Sauce
- 2 tbsp good quality tahini
- 2 tbsp unsweetened plain plant-based yogurt or more tahini
- Juice and zest of half a lemon
- 1–2 tsp maple syrup
- 2 tbsp chives, minced
- 1 clove garlic, grated
Instructions
- Preheat the oven to 425F and line two sheet pans with parchment paper. While the oven is heating up, add the onions, parsley, lemon, vinegar, syrup, oil and a generous pinch of salt to a bowl. Stir well to evenly coat then place in the fridge.
- To one baking tray add the carrots, coriander, cumin, garam masala, oil and a generous pinch of salt. Toss to evenly coat then place the carrots cut side down on the tray. Bake in the oven on the bottom rack for 15-18 minutes. Flip then bake again for 10-15 minutes until slightly charred. Once cooked, add half the marinated onions to the tray of carrots and toss together.
- To a seperate tray add the lentils, coriander, garlic powder, a generous pinch of salt and the oil. Toss to coat, spread out in an even layer on the tray and bake in the oven for 18-20 minutes on the middle rack, giving them a toss half way.
- While everything finishes roasting, combine the tahini, yogurt, lemon, maple, chives, garlic and a pinch of salt in a bowl. Whisk together until mostly smooth. If too thick, stir in 1 tablespoon of water at a time until it is to your desired consistency and adjust salt as needed to taste.
- To make the rice salad, add the rice to a large mixing bowl with the parsley, chives, lemon, garlic, maple syrup, pepper and half the roasted lentils then mix to combine.
- Now assemble, to a serving bowl, add a smear of the tahini sauce then top with a few spoons of the rice salad and the carrot onion mix. Top with a spoonful of extra roasted lentils if desired and enjoy.
Notes
For crispy lentils, make sure to drain them really well after rinsing them off. This will prevent the lentils from steamed on the tray.
For a nice sear on the carrots, place your carrots cut side down on the tray and place the tray on the bottom rack of the oven to roast for 15-18 minutes before flipping them and completing the remaining roasting time. For less char, roast them on the middle rack.
Tips for saving time in preparation. Use some prepared products like canned lentils and frozen rice to help save time and dishes. You can also prep the onions and sauce in advance too. That way all you need to do is roast the carrots and lentils then assemble everything together. Do note, you can also just skip prepping the rice salad with the lentils and instead serve the roasted lentils and carrots over plain rice or quinoa. Do what is best for you!
Cut the sharpness of the onions. To do this, just add the sliced onions to a bowl of cold water for 10 minutes. Drain then use as instructed in the recipe.
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