Warm Lentil, Carrot & Anti-Inflammatory Herb Salad

Preparation Steps

1. Prepare the lentils (ideally the night before): If using dried lentils, soak them in a large bowl of cold water for 8 to 12 hours. This step is key: it significantly reduces the galacto-oligosaccharides (FODMAPs) responsible for bloating, and improves the absorption of minerals such as iron and magnesium. Rinse thoroughly after soaking.

2. Cook the lentils: Place the rinsed lentils in a saucepan and cover with cold water (at least twice their volume). Bring to the boil, then simmer over a medium heat for 18 to 20 minutes, until tender but still with a slight bite — what the Italians call al dente. Add salt only halfway through cooking to avoid toughening the skins. Drain and set aside. If using tinned lentils, rinse them very thoroughly under cold running water for about 1 minute: this is enough to remove a large proportion of the FODMAPs and excess sodium.

3. Roast the carrots: Preheat your oven to 200°C (fan). Spread the carrot slices or batons on a baking tray lined with baking paper. Drizzle with one tablespoon of olive oil, sprinkle over the cumin and a pinch of salt, then toss to coat each piece evenly. Roast for 25 to 30 minutes until lightly golden and tender. The heat of the oven combined with the oil improves your body's absorption of carotenoids (beta-carotene) — a simple but effective nutritional win.

4. Make the anti-inflammatory dressing: In a small bowl, whisk together the remaining 2 tablespoons of olive oil, the apple cider vinegar, wholegrain mustard, ground turmeric, and lemon juice until you have a smooth emulsion. Season with salt and pepper to taste. Turmeric, when combined with oil and black pepper, releases its active compounds (curcuminoids) most effectively, maximising their anti-inflammatory properties.

5. Assemble the warm salad: In a large salad bowl, combine the still-warm lentils, the freshly roasted carrots, and the rocket or spinach leaves. It's best to work while the ingredients are still warm: the gentle heat encourages the release of polyphenols and helps the dressing soak into the fibres beautifully.

6. Dress and finish: Pour the dressing over the salad and toss gently to coat everything evenly without crushing the lentils. Add the chopped parsley and snipped chives, which contribute their anti-inflammatory flavonoids as well as a lovely fresh, herby note. Scatter over the pumpkin seeds if using, for a satisfying crunch and a beneficial dose of zinc to support the gut lining.

7. Serve immediately, or leave to rest for 5 minutes at room temperature to allow the flavours to develop. This salad also keeps very well in the fridge for up to 2 days in an airtight container — the prebiotic fibres will carry on doing their good work for your microbiome!

💡 Gut-Friendly Tips

• IBS / Low-FODMAP: Keep your portion of lentils to 50g cooked per serving during the first few weeks, or swap them for firm tofu cut into cubes or sliced hard-boiled eggs. Avoid onions and shallots; chives are your best friend here for a similar flavour without the FODMAPs.
• Improving digestibility further: Add a bay leaf to the lentil cooking water — a time-honoured kitchen tip backed by herbal medicine for reducing intestinal gas.
• Prebiotic boost: Allow the lentils to cool completely before gently rewarming them: this cooling process increases the concentration of resistant starch, a particularly nourishing fibre for your beneficial gut bacteria.