Name: Roasted Lentils and Carrots with Marinated Onions Recipe
Prep time: 15 min
Cook time: 35 min
Ingredients: 1 cup French lentils – I prefer these because they hold their shape when roasted. Small brown lentils can work too.; 3 medium carrots (peeled and sliced – Fresh carrots give a natural sweetness that balances the tangy onions.); 1 small red onion (thinly sliced – Red onions give color and a mild, sweet flavor; white onions are fine if needed.); 2 cups cooked Jasmine rice – I love using Jasmine rice for its fragrance (but quinoa or other grains work as well.); 2 tablespoons olive oil – Helps roast the lentils and carrots perfectly without drying them out.; 1 teaspoon ground coriander – Adds warmth and depth to the roasted vegetables.; 1 teaspoon cumin – Enhances the earthy flavor of the lentils.; 1 teaspoon garam masala – Optional (but it gives a subtle spice kick.); 2 cloves garlic (minced – Fresh garlic is always better than powdered for aromatic flavor.); 1 tablespoon red wine vinegar – Balances the sweetness of carrots; apple cider vinegar works as a substitute.; 1 tablespoon maple syrup – Adds a touch of sweetness to the onions.; Juice and zest of 1 lemon – Fresh lemon gives brightness and lifts all the flavors.; 2 tablespoons tahini – I prefer good-quality tahini for a creamy (nutty flavor without bitterness.); 2 tablespoons plain yogurt (optional – Adds tang and creaminess; can be omitted for dairy-free.); Fresh parsley and chives (chopped – Herbs add freshness and color.); Pinch of salt and pepper – Enhances all flavors.

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I recently tried making Roasted Lentils and Carrots with Marinated Onions Recipe, and wow—what a flavor explosion! The combination of earthy roasted lentils, sweetly charred carrots, and tangy marinated onions instantly won me over.

I loved how simple it was to prep, yet the layers of flavor made it feel like a gourmet meal. For a breakfast twist, you can also enjoy similar Mango and Coconut Overnight Oats Recipe alongside it.

I can confidently say this recipe is perfect for meal prep, weeknight dinners, or even as a colorful side dish. Let me take you through how I made it step by step.

Roasted Lentils and Carrots with Marinated Onions Recipe

Ingredients

Here’s what I used for this recipe and why each ingredient matters:

1 cup French lentils – I prefer these because they hold their shape when roasted. Small brown lentils can work too.
3 medium carrots, peeled and sliced – Fresh carrots give a natural sweetness that balances the tangy onions.
1 small red onion, thinly sliced – Red onions give color and a mild, sweet flavor; white onions are fine if needed.
2 cups cooked Jasmine rice – I love using Jasmine rice for its fragrance, but quinoa or other grains work as well.
2 tablespoons olive oil – Helps roast the lentils and carrots perfectly without drying them out.
1 teaspoon ground coriander – Adds warmth and depth to the roasted vegetables.
1 teaspoon cumin – Enhances the earthy flavor of the lentils.
1 teaspoon garam masala – Optional, but it gives a subtle spice kick.
2 cloves garlic, minced – Fresh garlic is always better than powdered for aromatic flavor.
1 tablespoon red wine vinegar – Balances the sweetness of carrots; apple cider vinegar works as a substitute.
1 tablespoon maple syrup – Adds a touch of sweetness to the onions.
Juice and zest of 1 lemon – Fresh lemon gives brightness and lifts all the flavors.
2 tablespoons tahini – I prefer good-quality tahini for a creamy, nutty flavor without bitterness.
2 tablespoons plain yogurt (optional) – Adds tang and creaminess; can be omitted for dairy-free.
Fresh parsley and chives, chopped – Herbs add freshness and color.
Pinch of salt and pepper – Enhances all flavors.

Note: several servings

Variations

I love experimenting with this dish. Here are some alternatives you can try:

Swap tahini for cashew cream to make it nutty and creamy without sesame.
Use coconut yogurt to keep it completely dairy-free.
Replace carrots with roasted sweet potatoes, butternut squash, or cauliflower for a different texture.
Add a pinch of smoked paprika or chili flakes for a smoky or spicy twist.
Use quinoa or farro instead of rice for added fiber and protein.
You can also enjoy similar Crispy Vegetable Pakoras with Chutney Recipe as a side for a snack or appetizer.

Cooking Time

This recipe is quick and perfect for busy days:

Prep Time: 15 minutes
Cooking Time: 35 minutes
Total Time: 50 minutes

Equipment You Need

Baking sheet – For roasting lentils and carrots evenly.
Mixing bowls – For marinating onions and combining rice salad.
Whisk – To make the tahini sauce smooth and creamy.
Knife and cutting board – For chopping vegetables and herbs.
Spoon or spatula – To toss and mix ingredients efficiently.

How to Make Roasted Lentils and Carrots with Marinated Onions Recipe?

Marinate the Onions

I started by thinly slicing the red onion and tossing it with lemon juice, vinegar, maple syrup, olive oil, and a pinch of salt. I let it chill in the fridge while preparing the other ingredients. This step softens the onions and gives them a tangy-sweet flavor.

Roast the Carrots

Next, I coated the carrots with olive oil, coriander, cumin, garam masala, and salt. I laid them cut side down on a baking sheet and roasted at 425°F for about 15-18 minutes, flipped, and roasted another 10-15 minutes until slightly charred. This roasting enhances their natural sweetness and adds a caramelized texture.

Roast the Lentils

I drained and dried the lentils, then tossed them with olive oil, garlic, coriander, and salt. I roasted them on a separate tray for 18-20 minutes, tossing halfway through. Roasting makes them crispy on the outside while keeping them tender inside—a texture I absolutely love.

Make the Tahini Sauce

While roasting, I whisked together tahini, yogurt, minced garlic, lemon juice, maple syrup, and chopped chives. I added a bit of water to reach a smooth consistency. This sauce adds creaminess and a subtle garlicky flavor to the dish.

Assemble the Bowl

Finally, I combined cooked rice with half of the roasted lentils, parsley, chives, lemon zest, and a drizzle of tahini sauce. I topped it with roasted carrots, the marinated onions, and the remaining lentils. The dish looked vibrant and tasted even better than it looked!

Additional Tips for Making this Recipe Better

From my experience, these tips make a huge difference:

I always dry lentils thoroughly after rinsing to ensure they roast crispy.
Using fresh lemon juice and zest really brightens the flavors, don’t skip it.
I prefer laying carrots cut side down for better caramelization.
Adjust spices to your taste—sometimes a pinch more cumin or coriander lifts the dish.
I like to assemble in layers for a visually appealing presentation.

How to Serve Roasted Lentils and Carrots with Marinated Onions Recipe?

Serving this dish is simple yet elegant:

Drizzle extra tahini sauce over the top before serving for a creamy finish.
Garnish with fresh herbs like parsley or chives for a pop of color.
Serve warm as a main, or chilled as a hearty salad for meal prep.
Pair with pita bread or a side of roasted vegetables to make it a full meal.

Nutritional Information

This recipe is nutrient-dense and satisfying. Here’s a snapshot:

Calories: ~350 per serving
Protein: 14g – Lentils provide a solid plant-based protein punch.
Carbohydrates: 45g – From rice and carrots for sustained energy.
Fat: 12g – Healthy fats from olive oil and tahini.

Make Ahead and Storage

Storing

I found that this dish keeps well in an airtight container in the fridge for 3-4 days. The flavors actually deepen over time, making it perfect for meal prep.

Freezing

You can freeze the roasted lentils and carrots separately. They last up to 2 months in a freezer-safe container. Reheat in the oven or microwave before serving.

Reheating

I usually reheat in a 350°F oven for 10-15 minutes to retain the crispiness of lentils and the roasted flavor of carrots. Microwave works too but can make lentils a bit softer.

Why You’ll Love This Recipe?

Here’s why I keep making it over and over:

Easy to prepare – Most of it is roasted in the oven, requiring minimal hands-on time.
Nutrient-packed – Lentils provide protein, fiber, and iron for a healthy meal.
Versatile – Can be served warm, cold, as a salad, or with grains of your choice.
Flavorful – Sweet, tangy, earthy, and creamy all in one bite.
Meal-prep friendly – Keeps well and tastes great even a few days later.

This Roasted Lentils and Carrots with Marinated Onions recipe has quickly become one of my favorites. It’s simple, nutritious, and full of flavor. I love that it’s easy to make ahead and adapts well to different diets or ingredient swaps. Give it a try—you’ll see why it’s such a crowd-pleaser!

Ash Tyrrell