This hearty salad created by Carla Oates aka The Beauty Chef is packed with flavour as well as nutrients. Witlof (otherwise known as chicory) adds crunch and superfood power
IMAGE: ROCHELLE EAGLE
I love the bitterness of witlof [chicory] paired with the sweetness of baby carrots and orange, dressed with tart umeboshi – what a flavoursome combo. Both carrots and witlof (similar to radicchio in flavour) are a very good source of pro-vitamin A, which is vital for supporting healthy mucous membranes in the gut and skin. Witlof is also a good source of fibre and helps promote the secretion of bile, which aids the liver and gall bladder in digestion. This superfood also contains a potent flavonoid called kaempferol, which pre-clinical studies show possesses antioxidant, antimicrobial, anti-inflammatory and anti-cancer properties.
Roasted Carrot, Witlof and Toasted Walnut Salad with Orange and Umeboshi Dressing
- 135 g black or tri-colour quinoa, thoroughly rinsed
- 375 ml water (12 1/2 fl oz / 1 1/2 cups)
- 500 g Dutch carrots, tops trimmed (1 lb 2 oz, approx. 1 bunch)
- 2 tbsp ghee or olive oil
- 1 tsp ground coriander
- 200 g witlof (chicory), leaves separated (7 oz, approx. 2-3 heads)
- 1 large handful mint
- 35 g walnuts, toasted & coarsely chopped
- finely grated zest of 1 unwaxed orange
- 60 ml freshly squeezed orange juice (2 fl oz / 1/4 cup)
- 2 umeboshi salted plums, pitted
- 2 tbsp extra-virgin olive oil
- 1 tbsp warm water
- 2 tsp manuka honey
- freshly ground black pepper, to taste
- Preheat the oven to 200°C (400°F/Gas Mark 6).
- In a medium saucepan, combine the quinoa and water and bring to the boil. Cover and reduce the heat to a gentle simmer. Cook the quinoa for 15 minutes until almost all of the water has been absorbed. Remove the pan from the heat and let sit, covered, for another 5 minutes, or until the quinoa’s ‘tails’ have sprouted and the remaining water has been absorbed.
- Spread the quinoa out on a tray and set aside to cool. Arrange the carrots in a baking tray, dot with ghee and sprinkle with ground coriander.
- Roast for 15 minutes, or until just tender and beginning to caramelise. Set aside to cool. To make the dressing, blend all ingredients except for the pepper in a small food processor. Season with pepper.
- Combine the quinoa, carrots, witlof, mint and walnuts in a large bowl. Drizzle with dressing and toss to combine.
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