Carrot, Avocado, and Orange Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Carrot, Avocado, and Orange Salad
45 min.
4
607kcal

Suggestions

This Carrot, Avocado, and Orange Salad is a vibrant and healthy dish that will impress your taste buds and your guests. With a perfect blend of flavors and textures, it's a unique and delicious way to enjoy your veggies. The recipe is a culinary masterpiece, scoring a perfect 100 on the health scale, and catering to various dietary preferences with its vegetarian, vegan, gluten-free, and dairy-free attributes. The preparation time is well worth the effort, as you'll be rewarded with a side dish, antipasti, starter, or snack that's both satisfying and nutritious.
The secret to this dish lies in the combination of spices and the careful cooking of the carrots. Toasting and grinding your own coriander and cumin seeds adds a depth of flavor that's hard to beat. The garlic paste, made with a mortar and pestle, infuses the carrots with a rich, savory taste. The roasting process ensures the carrots are tender and creamy, almost like avocado flesh, creating a delightful texture.
The addition of avocados and oranges brings a refreshing twist to the salad. The avocados, chilled and sliced, provide a creamy contrast to the roasted carrots, while the orange segments add a burst of citrusy freshness. The dressing, made with olive oil, lemon juice, and a pinch of salt, ties everything together beautifully.
This recipe, adapted from April Bloomfield's book, is a celebration of flavors and textures, making it a must-try for any cooking enthusiast looking to elevate their vegetable game.

Ingredients

  • 30  carrots green peeled (each the size of your pointer finger)
  • 1.5 teaspoons coriander seeds toasted
  • 1.5 teaspoons cumin seeds toasted
  • 0.3 cup olive oil extra virgin 
  • medium garlic clove peeled smashed
  •  haas avocados chilled ripe
  • tablespoons juice of lemon freshly squeezed
  •  cranberry-orange relish 
  • teaspoons pepper dried red crumbled
  • servings sea salt 

Equipment

  • bowl
  • oven
  • mixing bowl
  • baking pan
  • aluminum foil
  • mortar and pestle
  • cutting board

Directions

  1. Preheat the oven to 400°F.
  2. Pound the garlic with a healthy pinch of salt in a mortar until you have a wet, fairly smooth paste. (You can also do this on a cutting board, chopping and mashing and chopping and mashing until you're satisfied.)
  3. Put the paste in a large mixing bowl.
  4. Add the cumin, coriander, chilies, and 1/4 cup of the olive oil and stir well, then add the carrots and toss well so they're coated with the oil and spices.
  5. Sprinkle on 3 healthy pinches of salt, crushing the grains with your fingers as you add them, and toss again.
  6. Put the carrots in a large shallow baking dish in one layer. Scrape out the extra garlic, spices, and oil from the bowl and spread evenly on top of the carrots.
  7. Pour 1/4 cup water into an empty spot in the casserole (you don't want to wash off the tasty oily stuff) and tilt the dish so the water spreads across the bottom.
  8. Cover the dish tightly with foil and put it in the oven. Cook the carrots for 25 minutes. Take off the foil and keep cooking until the carrots are lightly browned, and about as tender and creamy as avocado flesh, but not so soft that they threaten to fall apart, about 35 minutes more.
  9. While the carrots are roasting, segment the orange as you would a lemon. Squeeze the membranes into a small bowl to release the juice. Set it aside.
  10. When the carrots are done, take the dish out of the oven and let it sit until the carrots have cooled a bit but are still warm.
  11. Meanwhile, take the avocados from the fridge. Halve them lengthwise, remove the pits, and peel the halves.
  12. Cut the flesh lengthwise into slices about the same size as the carrots—the slices should be sturdy enough that they don't break up when you toss them.
  13. Put the avocado slices in a large mixing bowl and add the reserved orange juice, the lemon juice, the remaining 2 tablespoons olive oil, and a healthy pinch or two of salt. Toss gently and well with your hands. Push the avocado to one side of the bowl.
  14. Add the carrots a handful at a time, scraping and tossing them in the beautiful green liquid in the bowl before adding the next handful. Make sure to scrape out and add all the garlicky spices left in the baking dish. Toss it all together gently, being careful not to break the avocado slices.
  15. Stack the carrots, avocado, and orange segments on a platter or in a serving bowl so they're facing this way and that. Top with the cilantro and serve right away.
  16. Reprinted with permission from A Girl and Her Pig by April Bloomfield, © 2012 Ecco an imprint of Harper
  17. Collins Publishers

Nutrition Facts

Calories607kcal
Protein5.33%
Fat51.34%
Carbs43.33%

Properties

Glycemic Index
41.08
Glycemic Load
19.85
Inflammation Score
-10
Nutrition Score
42.103913027307%

Flavonoids

Cyanidin
0.5mg
Epicatechin
0.56mg
Epigallocatechin 3-gallate
0.23mg
Eriodictyol
0.37mg
Hesperetin
27.86mg
Naringenin
15.16mg
Apigenin
0.01mg
Luteolin
0.71mg
Kaempferol
1.23mg
Myricetin
0.38mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:606.87kcal
30.34%
Fat:37.28g
57.36%
Saturated Fat:5.27g
32.95%
Carbohydrates:70.78g
23.59%
Net Carbohydrates:44.86g
16.31%
Sugar:32.14g
35.71%
Cholesterol:0mg
0%
Sodium:530.59mg
23.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.7g
17.41%
Vitamin A:77029.61IU
1540.59%
Vitamin C:98.39mg
119.27%
Fiber:25.92g
103.68%
Vitamin K:100.79µg
95.99%
Potassium:2425.56mg
69.3%
Folate:240.31µg
60.08%
Vitamin B6:1.13mg
56.61%
Vitamin E:8.49mg
56.6%
Manganese:0.99mg
49.61%
Vitamin B3:7.53mg
37.67%
Vitamin B5:3.62mg
36.21%
Vitamin B1:0.5mg
33.6%
Vitamin B2:0.51mg
30.26%
Magnesium:115.61mg
28.9%
Copper:0.57mg
28.28%
Phosphorus:265.77mg
26.58%
Calcium:228.45mg
22.84%
Iron:3.14mg
17.45%
Zinc:2.26mg
15.09%
Selenium:2.32µg
3.32%
Source:Epicurious