Recipe description
March 30, 2026
Roasted Carrot, Lentil & Feta Salad
A fiber-packed, tasty salad that supports gentle digestion and gut diversity.
High Fiber
Protein Rich
Legume Rich
82%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and carrots and other vegetables.
- Includes diverse plant foods and herbs for flavor and gut diversity.
- Balanced with plant protein, feta cheese, and olive oil for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
1
piece
Lentils
1
tablespoon
Cheese, fetta
1
slice
Instructions
1
Preheat the oven to 400°F (200°C).
2
Wash and peel the carrots, then cut them into strips.
3
Place the carrot strips on a baking sheet, drizzle with olive oil, and sprinkle with salt and pepper.
4
Roast the carrots in the preheated oven for 20-25 minutes or until tender and slightly caramelized.
5
Meanwhile, cook the lentils according to package instructions and set aside.
6
Once the carrots are roasted, combine them with the cooked lentils in a large bowl.
7
Crumble the feta cheese over the salad and add chopped chives.
8
Toss everything together and serve warm or at room temperature.
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Nutrition
450 kcal
Calories
14 g
Protein
32 g
Carbohydrates
12 g
Fiber
7 g
Sugar
20 g
Fat
5 g
Saturated fat
0.9 g
Salt
FAQ
Is this salad vegetarian or vegan?
It's vegetarian because it contains feta cheese; to make it vegan, use vegan feta or omit the cheese.
Is this dish gluten-free?
Yes, the ingredients are naturally gluten-free; check store-bought dressings or add-ins for gluten-containing ingredients.
How many servings does this recipe yield?
Typically serves 2–3, depending on portion size and whether you serve it as a main or side.
How should I store leftovers and for how long?
Store in an airtight container in the fridge for up to 3 days. Reheat gently or serve cold.
Can I meal-prep this for the week?
Yes. Prep roasted carrots and lentils in advance, store separately from the feta and greens, then assemble with dressing when ready to eat.
What lentils work best for this salad?
Brown or green lentils hold their shape well in salads; red lentils cook faster and may be mushy.
What is in the dressing and can I adjust the flavor?
A simple dressing with olive oil, lemon juice, and herbs; season with salt and pepper. Add mustard, honey, or garlic to taste.
Can I make this dairy-free or vegan?
Yes. Use dairy-free feta or omit the cheese and increase herbs or seeds to boost flavor and fiber.
What are good serving suggestions or pairings?
Pairs well with leafy greens, whole grains like quinoa or brown rice, or crusty bread; add extra vegetables to boost fiber.
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