Maple Roasted Carrot and Lentil Salad

Salads don’t always have to be leafy and light—sometimes the best ones are hearty, cozy, and full of flavor. That’s exactly what this maple roasted carrot and lentil salad brings to the table. It’s the kind of dish that works just as well for a weeknight dinner as it does on a holiday spread, striking the perfect balance between comfort food and fresh, nourishing ingredients.

The roasted carrots are the star here. Tossed with a drizzle of maple syrup before hitting the oven, they caramelize beautifully and bring out that natural sweetness that pairs so well with earthy lentils. The result? A roasted carrot salad that feels warm, satisfying, and just a little bit special.

I love how the lentils give this recipe substance, making it stand out among other lentil side dish recipes. They soak up the dressing, mingle with the roasted vegetables, and add just enough heartiness to turn what could be a simple side into a dish that can truly hold its own. Whether you serve it warm right after roasting or let it cool for a make-ahead option, it’s equally delicious.

This salad also fits right into the season. With roasted vegetables at its core and those subtle maple flavors, it makes a beautiful fall salad. Think cozy dinners, potlucks, or even as part of a roast vegetable salad spread on the holidays. It’s one of those recipes that feels elevated without being fussy—and once you try it, you’ll find yourself coming back to it again and again.

Why You’ll Love It

• It’s both hearty and refreshing – The lentils give it that filling, earthy base, while the roasted carrots and light dressing keep things bright and flavorful.
• Perfect for fall and beyond – With warm maple notes and roasted vegetables, it’s a cozy fall salad, but it’s versatile enough to enjoy any time of year.
• A beautiful balance of flavors – Sweet roasted carrots, earthy lentils, and tangy dressing all play together in a way that feels complete and satisfying.
• Meal prep–friendly – This lentil salad keeps well, making it a great make-ahead option for lunches or easy dinners.
• It stands out on the table – Whether served as a main or part of a roast vegetable salad spread, it looks just as good as it tastes.

Ingredient List

For the Salad:

• 4–5 medium carrots, peeled and cut into sticks
• 1 tablespoon olive oil
• 1 tablespoon maple syrup
• 1 teaspoon ground cumin
• Salt and black pepper, to taste
• 1 cup green or brown lentils, rinsed
• 3 cups vegetable broth (or water)
• ½ small red onion, thinly sliced
• ¼ cup fresh parsley, chopped
• ¼ cup crumbled feta cheese (optional)
• ¼ cup toasted walnuts or pecans, roughly chopped

For the Dressing:

• 3 tablespoons olive oil
• 1 ½ tablespoons red wine vinegar (or apple cider vinegar)
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup
• Salt and pepper, to taste

Ingredient Notes

• Carrots – Go for fresh, firm carrots. I love using rainbow carrots when I can find them—they make the roasted carrot salad extra colorful.
• Maple syrup – Don’t skip this! It brings out the natural sweetness of the roasted carrots and ties the whole fall salad vibe together.
• Lentils – Green or brown lentils hold their shape best for lentil salad recipes. Red lentils will turn mushy, so save those for soups.
• Vegetable broth – Cooking lentils in broth instead of water adds an extra layer of flavor (I always use a low-sodium option so I can control the saltiness).
• Feta cheese – Totally optional, but it adds a creamy, salty bite that balances the sweet and earthy flavors beautifully.
• Nuts – Walnuts or pecans give crunch and a little richness—toast them lightly for the best flavor.

Kitchen Equipment Needed

• Baking sheet – For roasting the carrots until they’re caramelized and tender. (I love my rimmed sheet pan—it keeps everything contained.)
• Parchment paper – Makes cleanup easier and helps prevent the carrots from sticking.
• Medium saucepan – To simmer the lentils until they’re perfectly tender.
• Mixing bowls – One for tossing the carrots, one for whisking the dressing, and one for assembling everything together.
• Whisk or small jar with lid – For mixing the dressing. (I often shake mine up in a mason jar—super quick and no extra dishes.)
• Sharp knife + cutting board – For prepping the carrots, onion, and herbs. A good knife makes everything faster and safer.

Instructions

1. Prep the oven + carrots

• Preheat your oven to 425°F (220°C) — a hot oven helps the maple on the carrots caramelize rather than steam.
• Peel the carrots and cut them into uniform sticks (about ¾–1 inch thick). Uniform pieces roast evenly.
• In a mixing bowl, toss the carrots with 1 tbsp olive oil, 1 tbsp maple syrup, 1 tsp ground cumin, and a generous pinch of salt and black pepper until every piece is lightly coated.
• Spread the carrots in a single layer on a parchment-lined baking sheet — give them breathing room so they can brown.

Pro tip: don’t overcrowd the pan. If the pieces touch, they steam instead of caramelize.

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2. Roast the carrots

• Slide the baking sheet into the preheated oven and roast for 20–25 minutes, turning once halfway through. Look for golden edges and a tender center when pierced with a fork.
• If you like them extra-charred, roast an extra 3–5 minutes, watching carefully so they don’t burn.
• When they’re done, remove the carrots from the oven and let them rest on the pan for a few minutes — the hot pan keeps them soft and juicy.

Pro tip: thicker carrot pieces need more time; thin or baby carrots will finish faster. Check at 18 minutes if your pieces are small.

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3. Cook the lentils

• While the carrots roast, rinse 1 cup green or brown lentils under cold water and pick out any little stones or debris.
• Add the lentils to a medium saucepan with 3 cups vegetable broth (or water). Bring to a boil, then reduce to a gentle simmer.
• Simmer uncovered for 18–22 minutes, stirring occasionally, until the lentils are tender but still holding their shape.
• Drain any excess liquid and transfer the lentils to a mixing bowl. Reserve a tablespoon or two of the cooking liquid just in case you need to loosen the salad later.

Pro tip: salt toward the end of cooking — adding salt at the start can make lentils take longer to soften. Aim for tender but not mushy; this is what makes this lentil salad different from soups or purees.

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4. Make the dressing

• In a small bowl or a lidded jar, combine 3 tbsp olive oil, 1½ tbsp red wine vinegar (or apple cider vinegar), 1 tsp Dijon mustard, 1 tsp maple syrup, and a pinch of salt and pepper.
• Whisk vigorously until the dressing is well emulsified (or close the jar and shake hard for 20 seconds).
• Taste the dressing and adjust: more vinegar for brightness, a touch more maple for sweetness, or a little extra mustard for bite.

Pro tip: whisk continuously while you stream in the oil to help the dressing emulsify and become silky.

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5. Toast the nuts & prep the extras

• Heat a small skillet over medium heat and toast ¼ cup walnuts or pecans for 3–4 minutes, shaking the pan or stirring frequently, until fragrant. Transfer to a plate to stop them from continuing to cook.
• Thinly slice ½ small red onion (so it doesn’t overpower) and chop ¼ cup fresh parsley. Crumble ¼ cup feta if using.

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6. Assemble the salad

• In a large bowl, combine the cooked lentils and the roasted carrots. Add the sliced red onion and chopped parsley.
• Pour the dressing over the warm ingredients and toss gently to coat everything. If the salad seems dry, stir in a tablespoon of the reserved lentil cooking liquid to loosen it up.
• Fold in the toasted nuts and crumbled feta last so they keep their texture. Taste and adjust seasoning—add more salt, pepper, or a splash of vinegar if you want more brightness.

Pro tip: tossing while the lentils are still a bit warm helps them soak up the dressing and marry the flavors, making this feel like a complete roast vegetable salad rather than separate components.

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7. Final finish + serve

• Transfer to a serving bowl or platter and give it one final sprinkle of chopped parsley and a few extra cracked black pepper flakes.
• Serve warm or at room temperature — both work beautifully. This makes a lovely lentil side dish or a satisfying vegetarian main.

Tips and Tricks for Success

• Cut carrots evenly – Uniform pieces roast at the same pace, giving you tender insides and caramelized edges without any undercooked or burnt bits.
• Use warm lentils – Tossing the salad while the lentils are still slightly warm helps them absorb the dressing better.
• Don’t skip the toasting – Nuts taste a hundred times better when toasted; that little extra step adds so much depth.
• Taste as you go – Adjust the dressing to your preference—more vinegar if you like it tangy, more maple for sweetness.
• Serve fresh, but store smart – This salad holds up well in the fridge, but if making ahead, add the nuts and feta just before serving so they stay crunchy and creamy.

Ingredient Substitutions and Variations

• Carrots – Swap with sweet potatoes, parsnips, or even roasted beets for a different root veggie vibe.
• Lentils – Green or brown are best, but French lentils (du Puy) work beautifully for a firmer texture.
• Nuts – Try almonds, hazelnuts, or pumpkin seeds if you prefer something different.
• Cheese – Goat cheese or shaved Parmesan make tasty alternatives to feta, or skip cheese entirely for a vegan version.
• Herbs – Fresh mint or cilantro add a brighter, fresher flavor twist in place of parsley.
• Dressing – Switch up the vinegar (balsamic, sherry, or lemon juice) for a new flavor profile.

Serving Suggestions

• I love serving this maple roasted carrot and lentil salad alongside roasted chicken or baked salmon—it’s hearty enough to hold its own but pairs beautifully with simple proteins.
• Serve it warm as a main dish with a slice of crusty sourdough bread on the side—the lentils make it filling and satisfying.
• Add it to a fall holiday spread as a unique roasted carrot salad option; it brings color and freshness to heavier mains like turkey or ham.
• Pair it with a creamy soup (like butternut squash or tomato) for a cozy, balanced meal.
• Pack it into lunch containers—it tastes just as good cold, making it a perfect meal prep dish.

Storage and Reheating Instructions

• Fridge storage – Keep leftovers in an airtight container in the refrigerator for up to 3–4 days.
• Keep toppings separate – If you’re making it ahead, store nuts and cheese separately and add them just before serving so they stay fresh and crunchy.
• Reheating – Warm gently in the microwave for 30–60 seconds, or enjoy it cold straight from the fridge (it’s delicious both ways).
• Refreshing flavors – If the salad seems dry after storing, add a drizzle of olive oil or a squeeze of lemon juice before serving.
• Freezing – Not recommended, as lentils and roasted veggies can turn mushy after thawing.

Frequently Asked Questions

Can I use canned lentils instead of cooking them from scratch?

Yes! Just drain and rinse canned lentils well before adding them. They’ll save you time, though cooked-from-scratch lentils have a firmer texture that holds up better in salads.

Can I make this salad ahead of time?

Definitely. This lentil salad keeps well in the fridge for up to 3–4 days. Just wait to add the nuts and cheese until serving so they stay fresh and crunchy.

What other vegetables work in this recipe?

Roasted sweet potatoes, parsnips, or beets all work beautifully. You can even mix a few together for a more colorful roast vegetable salad.

Is this recipe vegan?

It can be! Just skip the feta cheese or replace it with a dairy-free alternative. Everything else is naturally plant-based.

Can I serve it cold?

Yes—it’s delicious both warm and chilled. Cold, it makes a refreshing and filling option for meal prep lunches.

What kind of maple syrup should I use?

Pure maple syrup is best for flavor—avoid pancake syrup blends if you can. I usually go for Grade A Dark, which has a rich, robust taste.

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Did you try this maple roasted carrot and lentil salad? Let me know in the comments how it turned out—I’d love to hear how you served it and if you added your own twist!