Mains

Roasted Carrot & Quinoa Salad

April 3, 2017

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.

Roast Carrot, Kale, Quinoa Salad

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

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 2 people

Ingredients

  • 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)
  • 1/2 avocado
  • 1 lemon
  • 1-2 tbsp tahini

Instructions

  • 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.

Notes

Essential Equipment

Saucepan
Roasting pan

Tips

Kale – 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 3/4 of a standard mug.

Find your Ingredients

Carrots, 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.

Course Main Dish

Roast Carrot, Kale, Quinoa Salad

If you like this salad, you should try these;

Pomegranate & Mint Salad

Crispy Kale & Brussel Sprout Salad

Roast Cauli Salad

 

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 amy@amysavagenutrition.com for further details. 

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2 Comments

  • Reply Virginia August 2, 2017 at 11:59 pm

    This sounds totally yum. And I think it may even pass the “we don’t eat salad” members of our family – as it’s technically more of a cooked veggie dish, which they will eat by the bucket load.

    • Reply Amy Savage August 5, 2017 at 4:39 am

      Thanks Virginia and you are absolutely right, you can disguise it as super tasty roasted veggies for those that don’t like salad 🙂 I hope you enjoy it.

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