Minty carrot, pistachio & feta salad

Vegetarian
Gluten Free
Health score
57%
Minty carrot, pistachio & feta salad
50 min.
6
383kcal

Suggestions


Are you looking for a vibrant and delicious salad that not only satisfies your taste buds but also packs a nutritious punch? Look no further than this Minty Carrot, Pistachio & Feta Salad! Perfect as a side dish or a light main course, this salad brings together a symphony of flavors and textures that are sure to impress.

The star of this dish, roasted carrots, are sweet and tender, perfectly complemented by the nutty crunch of pistachios and the creamy tang of crumbled feta cheese. With the addition of wholesome chickpeas, this salad offers a good source of plant-based protein while keeping it vegetarian and gluten-free. Fresh mint and vibrant spinach leaves elevate the dish with their refreshing taste, making each bite a delightful experience.

Whether you're prepping for a family lunch, a picnic, or simply indulging in a healthy meal at home, this recipe is not only easy to prepare but also beautiful to serve. With just a bit of roasting and some simple mixing, you can create a dish that's visually stunning and bursting with flavor. Plus, the calorie count and health score make it a guilt-free indulgence!

In just about 50 minutes, you can enjoy this delectable salad that balances nourishment and satisfaction. Give it a try—your taste buds will thank you!

Ingredients

  • tbsp olive oil for drizzling plus a little extra
  • 500 carrots halved cut into chunks
  • 400 chickpea drained and rinsed canned
  • tsp ground cumin 
  • 0.5  juice of lemon 
  • tbsp clear honey 
  • small bunch mint leaves chopped
  • handfuls pkt spinach 
  • 100 pistachio shelled roughly chopped
  • 200 pack feta cheese crumbled

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Tip 1 tbsp of the oil, the carrots, chickpeas and cumin onto a baking tray, season and toss to coat. Roast for 30 mins or until the carrots are tender.
  3. Mix together the lemon juice, honey and remaining oil, then pour all over the roasted carrots and chickpeas. Leave to cool. You can chill the salad at this stage, for up to 1 day; just bring it out of the fridge 1 hr before serving.
  4. Mix through the mint, spinach leaves and pistachios, and check the seasoning. Scatter the feta over and drizzle with a little extra oil.

Nutrition Facts

Calories383kcal
Protein15.3%
Fat48.61%
Carbs36.09%

Properties

Glycemic Index
34.48
Glycemic Load
8.47
Inflammation Score
-10
Nutrition Score
26.708695644918%

Flavonoids

Cyanidin
1.22mg
Catechin
0.6mg
Epigallocatechin
0.34mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.33mg
Hesperetin
0.43mg
Naringenin
0.03mg
Apigenin
0.04mg
Luteolin
0.26mg
Kaempferol
0.84mg
Myricetin
0.07mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:383.21kcal
19.16%
Fat:21.52g
33.11%
Saturated Fat:6.23g
38.93%
Carbohydrates:35.96g
11.99%
Net Carbohydrates:26.48g
9.63%
Sugar:11.42g
12.69%
Cholesterol:29.67mg
9.89%
Sodium:451.82mg
19.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.24g
30.48%
Vitamin A:15124.14IU
302.48%
Vitamin K:65.41µg
62.3%
Manganese:1.14mg
56.9%
Folate:170.46µg
42.62%
Fiber:9.47g
37.9%
Phosphorus:344.22mg
34.42%
Vitamin B6:0.66mg
32.88%
Copper:0.52mg
26.11%
Calcium:260.13mg
26.01%
Vitamin B2:0.42mg
24.88%
Vitamin B1:0.34mg
22.79%
Iron:3.84mg
21.32%
Potassium:728.12mg
20.8%
Magnesium:79.59mg
19.9%
Zinc:2.65mg
17.65%
Vitamin E:2.13mg
14.18%
Vitamin C:10.77mg
13.06%
Selenium:8.88µg
12.69%
Vitamin B12:0.56µg
9.39%
Vitamin B3:1.84mg
9.19%
Vitamin B5:0.84mg
8.42%