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Lentil, Carrot & Orange Salad Meal

Recipes November 5, 2026 • 2 min
Lentil, Carrot & Orange Salad Meal
1:00

Orange segments don’t show up in savory salads often enough, and that’s a missed opportunity. Here, they bring natural sweetness and juice to a lentil and carrot salad that would otherwise lean earthy and plain. The oranges do double duty — a squeeze becomes the base of the dressing, and the segments themselves get tossed right in. Served over a bed of chopped greens, this salad works just as well packed for lunch as it does at the table.

Prep Time: 15 min
Cook Time: 20 min
Total Time: 35 min
Servings: 4

Meal Type: Lunch
Health Tags: Immune

Why This Recipe Works

  • Oranges bring vitamin C to a meal in a way that actually tastes good. Beyond the immune-supportive nutrients they carry, their juice makes a bright, no-added-sugar dressing that ties the whole salad together.
  •  Lentils add fiber and plant protein that make this salad genuinely filling. A meal built around lentils tends to keep you satisfied longer than one built around leafy greens alone. 

  • Carrots and greens round out the plate with color and crunch. Together with the lentils, they turn this into a well-balanced lunch instead of just a side dish.

Ingredients:

  • 1½ cups cooked lentils (from dry, or drained canned)
  • 2 carrots, shredded or thinly sliced
  • 2 oranges, peeled and segmented (juice reserved)
  • 3 cups chopped greens
  • 2 tablespoons olive oil
  • 1 tablespoon reserved orange juice (from segmenting)
  • 1 teaspoon Dijon mustard
  • Salt and black pepper to taste

Instructions:

  1. If cooking lentils from dry, prepare according to package directions until tender, then drain and let cool slightly.
  2. Peel and segment the oranges over a bowl to catch the juice as you work.
  3. In a small bowl, whisk together the olive oil, reserved orange juice, Dijon mustard, salt, and pepper.
  4. In a large bowl, combine the lentils, shredded carrot, and chopped greens.
  5. Add the orange segments and dressing, and toss gently to combine.
  6. Serve chilled or at room temperature.

Notes & Substitutions:

  • Renal note: Lentils are moderate to high in phosphorus. Reduce to ¼ cup per serving and add extra greens and carrot if you’re managing this. Talk to your RDN before changing ingredients if you have set limits. 
  • Storage: Keeps in the fridge for up to 3 days; the orange segments hold up well, but add any extra greens fresh if making ahead. 

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