Hearty, colorful, and deeply nourishing, this Carrot Lentil Kale Salad is the kind of meal that satisfies on every level—crunchy, earthy, tangy, and full of life. Protein-packed green lentils form the base, soaking up the flavors of a zesty vinaigrette while pairing beautifully with the natural sweetness of grated carrots and the robust bite of finely shredded kale.

This carrot lentil kale salad is more than just good-for-you—it’s full of texture and contrast. At the heart of this salad are green lentils, paired with grated carrots for color and crunch, shredded kale for a nutrient-dense green backbone, and celery and red onion for a clean, crisp bite. Then come the flavor boosters: chopped fresh basil to brighten, tangy dried cranberries to add contrast, and a duo of green and kalamata olives for a savory, briny edge.

To finish it off, roasted sunflower seeds add toasty crunch and extra protein, and everything is brought together with a simple vinaigrette that ties sweet, salty, and herbaceous notes into one cohesive, craveable bowl.

It’s a salad that’s as flexible as it is satisfying: ideal for meal prep, and sturdy enough to hold up in the fridge for a few days without wilting. Serve it as a main dish, a picnic star, or a wholesome side—and expect it to disappear quickly.

Ingredient Notes for Carrot Lentil Kale Salad

Lentils: These small, disc-shaped legumes come in a variety of colors and sizes. Green lentils hold their shape well after cooking, making them ideal for salads. They’ve been a staple food for thousands of years and are one of the most affordable and efficient sources of plant-based protein and fiber.

Carrots: These vegetables add a natural sweetness, crunch, and vibrant color. Grating them helps distribute them evenly through the salad, creating a light, juicy texture. You can grate finely for tenderness or coarsely for more bite.

Kale: This is a great choice for greens in a salad. Kale is a hearty green that holds up well, even with dressing. I used lacinato kale for this salad but you can use the curly variety as well. Kale is also a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains.

Celery: Celery brings a fresh, watery crunch that brightens the salad. It balances well against the denser lentils and creamy or chewy ingredients.

Red Onion: Raw red onion gives this salad a zing. Compared to other onions, red onions retain a bit of bite even after light cooking, which makes them a great textural component.

Basil: I like basil for this salad. The aroma itself draws you into this dish. Of course, it can be swapped or blended with parsley or mint for variation.

Dried cranberries: I like the subtle sweetness of dried cranberries. They also add chewiness and a sweet-tart flavor that contrasts beautifully with the savory ingredients. Raisins, chopped dates, or chopped dried cherries could be used as alternatives.

Sunflower Seeds: Roasted and salted seeds add texture and contrast. I have also tried pumpkin seeds and chopped almonds in this salad, but the sunflower seeds are my favorite. They seem to enhance the flavor profile the best.

Olives: Olives can add a rich, salty, and savory punch to salads. I’ve used two different varieties here. Kalamata olives are briny, rich, and slightly fruity. Their dark purple color also enhances the visual appeal of the salad. Castelvetrano olives are milder and buttery. You could also use the more common Manzanilla green olives. Using two types of olives adds balance and complexity to the overall flavor.

Red Wine Vinaigrette: A classic, zesty dressing that brings bright acidity and balanced richness to just about any salad. Made with household pantry staples, this vinaigrette adds a punchy, well-rounded flavor that is also simple to make.

Goat or Feta Cheese: This is completely optional and can be omitted if you want a truly vegan salad. You can also try a vegan cheese alternative like Follow Your Heart Dairy-Free Feta Crumbles.

Preparation and Serving Tips

Cook the lentils in plenty of water or broth. Like pasta, salt the water if you are not using vegetable broth. Be sure not to overcook them as you don’t want the lentils to be mushy. Cool completely before adding to salad.

Wait to add the basil until just before serving to maintain brightness and aroma.

Because kale is a hearty and chewy green, you need to chop the kale into manageable, bite-sized pieces. This salad has so many wonderful and harmonious ingredients; the last thing anyone wants is a big bite of only raw kale.

Dice the celery and red onion into uniform pieces for better bite distribution. If you are using whole olives, it’s fine to just give them a rough chop.

Serve It With: