Roasted Carrot & Quinoa Salad
Far from a side salad, this Roast Carrot & Quinoa Salad is jam-packed with filling ingredients and makes a tasty dinner and lunch the next day! What I really love about this salad is the combination of sweet roasted baby carrots and tahini, it’s so delicious.
Roasted Carrots packing in the vitamin A punch
This salad is actually so filling you can eat it as your main. It can be a completely plant-based meal or can be served with a protein option of meat, fish or tofu.
Roasted Carrot & Quinoa Salad - Key Nutrients
Carrots – One of the best sources of vitamin A on the market! Roasting is a great way to helps you prevent the loss of nutrients that can occur during the cooking process.
Kale – A really good source of iron (among many other things), but what’s important to understand is how to maximise the availability of iron in the body. It’s actually super easy, all you need to do is pair it with citrus fruit when eating. A really simple way to do this is a squeeze of lemon juice.
Tahini – The peanut butter of the sesame seed world, making it a perfect choice for anyone with nut allergies. Tahini is also a good source of calcium, zinc and vitamin E.
Roasted Carrot & Quinoa Salad
- 5 baby carrots
- 1 cup peas (I use frozen baby peas)
- 4-5 stems kale (remove stalk)
- 1 cup quinoa
- 4 spring onions
- 1 handful pine nuts
- 2 potatoes (medium size)
- 1 tbsp olive oil
- 1 tsp turmeric (or 1 tbsp paprika)
- ½ avocado
- 1 lemon
- 1-2 tbsp tahini
- Prepare the carrots by splitting vertically into two (leaving skin on) and chop potatoes into small cubes (leaving skin on).
- Add olive oil to a roasting pan and pre-heat for a couple of minutes in the oven.
- Meanwhile toss the cubed potatoes in the turmeric and add potatoes and carrots to the roasting pan and cook for approx. 30 minutes.
- Cook the quinoa as per instructions (whilst the potatoes and carrots are roasting).
- Prepare kale by removing leaves from the stalk and really finely chop.
- Prepare peas.
- Chop spring onions and avocado.
- Using a salad bowl mix the quinoa, kale, peas and avocado together (saving some spring onions for decoration).
- Just before the potatoes and carrots are ready, add a handful of pine nuts to the tray and roast for the last few minutes.
- Add the carrots, potatoes and pine nuts to the salad bowl and mix all ingredients together (saving a couple of carrots for the top).
- Top with spring onions, squeeze fresh lemon juice over and 1-2 tbsp of tahini over. Toss salad.
Essential EquipmentSaucepan Roasting pan
TipsKale – when chopping only use the leaves and not the stem Line your roasting pan with baking paper – this keeps the carrots and potatoes from sticking and uses less oil. If you have a nut allergy substitute the pine nuts for pumpkin seeds. I use a standard cup measure. If you don’t have one you can use a mug and substitute the amount for approx ¾ of a standard mug.
Find your IngredientsCarrots, potatoes, kale – fruit and veg aisle. Peas – frozen aisle or canned vegetable aisle. Quinoa – Quinoa is often hiding in the health food aisle or with the grains/rices. Turmeric – herbs and spices aisle (turmeric is a spice). Tahini – health food aisle.
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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email firstname.lastname@example.org for further details.