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Close up of a bowl of lentil rice salad served with a side of carrots and marinated onions and more crispy roasted lentils on top.

Roasted Lentils and Carrots with Marinated Onions

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  • Author: Catherine Perez
  • 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


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. 




  • 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


  • 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
  • 12 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
  • 12 tsp maple syrup
  • 2 tbsp chives, minced
  • 1 clove garlic, grated


  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.


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.