Roasted Carrot, Witlof & Toasted Walnut Salad with Orange & Umeboshi Dressing
I love the bitterness of witlof 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.
Ingredients 15
135 g black quinoa, thoroughly rinsed and drained
375 ml water
500 g Dutch carrot, tops trimmed, scrubbed
2 tbsp ghee
1 tsp ground coriander
200 g witlof, leaves separated, washed
1 handful mint, large, leaves picked
35 g walnuts, toasted, coarsely chopped
Dressing
1 orange zest, unwaxed, finely grated
60 ml orange juice, freshly squeezed
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
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Method 5
Preheat the oven to 200°C (400°F/Gas Mark 6).
In a medium saucepan, combine the and 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 out on a tray and set aside to cool. Arrange the in a single layer in a baking tray, dot with and sprinkle with . Roast for 15–20 minutes, or until just tender and beginning to caramelise. Set aside to cool.
To Make The Dressing
To make the dressing, blend the , , , , , and in a small food processor. Season with freshly ground black pepper to taste.
Combine the cooled , roasted , , , and toasted in a large bowl. Drizzle with the dressing and toss gently to combine.
The Beauty Chef's tips
CARLAS TIP: If witlof is unavailable, substitute radicchio or other bitter salad leaves such as rocket (arugula) or chicory (endive). Goat’s cheese can make a flavoursome addition, and according to Monash University it is low FODMAP at 40 g (1 1⁄2 oz) per serve.
LOW-FODMAP OPTION Use some pure organic maple syrup to sweeten the dressing.
