Carrot and Orange Lentil Salad


Add a little colour and sunshine to your plate.

  • Servings: 6
  • Preparation time: 20 minutes
  • Cooking time: 7 minutes
  • Cost per serving: 57¢
  • Storage: 3 days in the fridge
  • Kitchen tools: Large frying pan, cutting board, sharp knife, measuring cups and spoons, wooden spoon, colander, grater, large bowl, small bowl, fork
  • This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition
Fondation OLO | Recipe | Lentil Salad with Carrots and Orange


  • 1 small yellow onion, peeled and chopped
  • 45 ml (3 tbsp) canola oil (divided: 15 ml [1 tbsp] + 30 ml [2 tbsp])
  • 5 ml (1 tsp) ground cumin
  • 1 garlic clove, peeled and minced
  • 125 ml (½ cup) frozen spinach, thawed and drained
  • Salt and pepper to taste
  • 1 can (540 ml) lentils, drained and rinsed
  • 3 carrots, grated Or grated zucchini, sweet potato or pumpkin.
    This recipe works great with leftovers. Add any vegetable you don’t want to go to waste!
  • 3 green onions, chopped
  • 1 orange (zest and juice)
  • 15 ml (1 tbsp) apple cider vinegar


1. In a frying pan, heat 15 ml (1 tbsp) of oil over medium-high heat, add the onion and cook for 2 minutes.

2. Add the cumin, garlic, spinach, salt and pepper. Mix and cook another 2 minutes. Set aside.

3. In a large bowl, add the lentils, carrots, green onions, orange zest and the onion and spinach preparation. Mix thoroughly.

4. In a small bowl, prepare the dressing. Add the juice from half an orange, the apple cider vinegar and the remaining oil
(30 ml / 2 tbsp). Whisk together with a fork.

5. Add the dressing to the salad and mix.

Nutritional balance

This recipe provides foods from the following food groups:

  • Vegetables
  • Meat and alternatives

One serving of this salad is a tasty way to add vegetables and protein to your menu!