Warm Lentil & Roasted Root Vegetable Salad with Smoked Mackerel

This hearty and nutritious warm salad brings together the earthy sweetness of roasted root vegetables, the nutty bite of Puy lentils, and the rich smokiness of mackerel. It’s a perfect choice when you crave something wholesome yet sophisticated.

Packed with protein, fiber, and omega-3s, this salad is equally at home on a weekday lunch table or as a light dinner. The bright lemon-dijon vinaigrette ties everything together for a dish that’s satisfying and balanced.

If you’re looking for a flexitarian-friendly recipe that feels indulgent yet nourishing, this one’s a keeper.

Ingredients

• 150g Puy lentils, dry
• 200g carrots, chopped into 2cm pieces
• 200g parsnips, chopped into 2cm pieces
• 1 red onion, cut into wedges
• 150g smoked mackerel fillets
• 30ml olive oil, divided
• 1 lemon, juice only
• 1 tsp Dijon mustard
• 1 small bunch fresh parsley, chopped
• Salt to taste
• Black pepper to taste

Instructions

1. Preheat your oven to 200°C (400°F). On a baking tray, toss the chopped carrots, parsnips, and red onion wedges with 15ml of olive oil, salt, and pepper. Roast for 25–30 minutes, or until tender and slightly caramelized.
2. While the vegetables are roasting, rinse the Puy lentils. Place them in a saucepan with 500ml of water, bring to a boil, then reduce the heat and simmer for 20–25 minutes until tender but still holding their shape. Drain any excess water.
3. In a small bowl, prepare the vinaigrette by whisking together the remaining 15ml of olive oil, the juice of one lemon, and the Dijon mustard. Season with a pinch of salt and pepper.
4. Gently flake the smoked mackerel fillets into bite-sized pieces, being careful to remove any small bones.
5. In a large serving bowl, combine the warm cooked lentils, the roasted vegetables, and the chopped fresh parsley. Pour over the lemon-dijon vinaigrette and toss gently to combine.
6. Divide the warm lentil and vegetable salad between two plates. Top each serving with the flaked smoked mackerel and serve immediately.

Tips & Substitutions

• Make it vegetarian: Omit the mackerel and add roasted chickpeas or grilled halloumi for protein.
• Customise your roots: Swap parsnips for sweet potatoes or beetroot for a colorful twist.
• Meal prep tip: Cook a big batch of lentils and roasted veg — they keep well for 3 days in the fridge.

Nutrition

Approximate per serving (2 servings total):

• Calories: 1310
• Fat: 27g
• Carbohydrates: 65g
• Fiber: 15g
• Protein: 38g

This warm lentil and roasted root vegetable salad is proof that healthy eating can be flavorful, filling, and beautiful. Give it a try this week — and don’t forget to share your creation with friends or on social media!