Brussels Sprouts Carrot Lentil Arugula Mustard Yogurt Salad

Roasted Brussels sprouts and carrots mixed with warm lentils and cool arugula, finished with a simple mustard-yogurt dressing, parsley, and pumpkin seeds for a steady, fibre-rich meal.

Ingredients

  • Brussels sprouts (400 g), halved
  • Carrots (250 g), sliced into coins
  • Cooked lentils (300 g) (from ~150 g dry), drained
  • Arugula (80 g)
  • Plain low-fat yogurt (150 g)
  • Dijon mustard (2 tsp, ~10 g)
  • Apple cider vinegar (1 tbsp, 15 g)
  • Olive oil (2 tsp, 10 g)
  • Salt
  • Black pepper
  • Parsley (10 g), chopped (optional)
  • Pumpkin seeds (20 g) (optional)

Instructions

  1. Heat oven to 210°C. Toss Brussels sprouts and carrots with olive oil, salt, and pepper on a tray.
  2. Roast 20–25 minutes, turning once, until browned at the edges and tender.
  3. While roasting, warm the cooked lentils briefly in a small pot with a splash of water (just to take the chill off).
  4. Stir dressing: yogurt, Dijon mustard, vinegar, a pinch of salt, and pepper.
  5. Combine warm roasted vegetables with warm lentils in a bowl. Fold in arugula so it wilts just slightly.
  6. Spoon over the mustard-yogurt dressing. Finish with parsley and pumpkin seeds if using.

Notes

Use lentils that hold shape (brown or green). Keep the arugula cool until the last minute for the warm-cool contrast.

Variations

  • Swap arugula for baby spinach for a softer bite.
  • Add diced cucumber (100 g) for extra crunch and freshness.
  • Make it more filling with 2 boiled eggs (sliced) or 60 g light feta (crumbled).
  • No oven: pan-sear Brussels sprouts (cut-side down) and sauté carrots with a splash of water, covered, until tender.

Nutrients estimate

Ingredient Amount kcal Fibre (g) Key micronutrients (estimate)
Brussels sprouts 400 g 172 15.2 Vitamin C, Vitamin K, Folate
Carrots 250 g 103 7.0 Vitamin A (Beta-carotene), Potassium
Cooked lentils 300 g 348 23.7 Folate, Iron, Magnesium, Potassium
Arugula 80 g 20 1.3 Vitamin K, Folate, Calcium
Low-fat yogurt 150 g 95 0.0 Calcium, Vitamin B12, Riboflavin
Dijon mustard 10 g 7 0.3 Selenium (small), Sodium
Apple cider vinegar 15 g 3 0.0 Trace minerals (minimal)
Olive oil 10 g 88 0.0 Vitamin E, Monounsaturated fat
Parsley (optional) 10 g 4 0.3 Vitamin K, Vitamin C
Pumpkin seeds (optional) 20 g 112 1.2 Magnesium, Zinc, Iron
Total (with optional parsley + pumpkin seeds) 2 portions 952 49.3