Mediterranean Roasted Carrot Salad with Feta

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🥗 Mediterranean Roasted Carrot Salad with Feta

Description

This Mediterranean Roasted Carrot Salad with Feta is a vibrant, flavorful, and wholesome dish featuring naturally sweet roasted carrots tossed with olive oil, herbs, and spices, then paired with salty feta cheese, crunchy nuts, and a bright lemony dressing. Perfect as a side dish, light lunch, or even a holiday table addition. It’s nutritious, colorful, and bursting with Mediterranean flavors.

Ingredients

For the Roasted Carrots:

  • 1 lb (450 g) carrots, peeled and cut into sticks or rounds

  • 2 tbsp extra virgin olive oil

  • 1 tsp ground cumin

  • ½ tsp smoked paprika (optional)

  • ½ tsp salt

  • ¼ tsp black pepper

For the Salad Base:

  • ½ cup crumbled feta cheese

  • ¼ cup toasted pine nuts or walnuts

  • ¼ cup fresh parsley, chopped

  • 2 tbsp fresh mint, chopped (optional)

  • 2 cups arugula or baby spinach (optional, for a green base)

For the Dressing:

  • 2 tbsp extra virgin olive oil

  • 1 tbsp lemon juice (freshly squeezed)

  • 1 tsp honey or maple syrup

  • ½ tsp Dijon mustard

  • Salt & pepper to taste

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. Season carrots: Toss carrots with olive oil, cumin, paprika, salt, and pepper until evenly coated.

  3. Roast carrots: Spread them on the sheet and roast for 20–25 minutes, flipping halfway, until tender and caramelized.

  4. Prepare dressing: In a small bowl, whisk olive oil, lemon juice, honey, Dijon mustard, salt, and pepper.

  5. Assemble salad: On a serving platter, arrange greens (if using). Top with roasted carrots, sprinkle feta, toasted nuts, parsley, and mint.

  6. Drizzle dressing over the salad just before serving.

Notes

  • You can swap feta with goat cheese for a creamier texture.

  • Adding pomegranate seeds gives a pop of color and sweetness.

  • Works as both a warm or cold salad.

  • Pairs beautifully with grilled chicken, fish, or lamb.

Tips

  • Roast carrots until they’re slightly caramelized for maximum flavor.

  • Toast nuts in a dry skillet for 2–3 minutes to enhance nuttiness.

  • Double the dressing and store in the fridge for up to 5 days—it also works great on other salads.

Servings

  • Serves: 4 people as a side, or 2 people as a light main.

Nutritional Info (per serving, side portion)

  • Calories: ~210

  • Protein: 6 g

  • Fat: 15 g

  • Carbs: 15 g

  • Fiber: 4 g

  • Sugars: 7 g

(Values vary based on portion size and toppings used.)

Health Benefits

  • Carrots: High in beta-carotene, antioxidants, and fiber, good for eye and skin health.

  • Feta cheese: Provides calcium and protein in smaller amounts than other cheeses.

  • Olive oil: Heart-healthy monounsaturated fats.

  • Nuts & seeds: Add healthy fats, protein, and minerals.

  • Herbs & lemon: Aid digestion and boost flavor without extra calories.

Q&A

Q: Can I make this salad ahead of time?
A: Yes! Roast the carrots and prep the dressing in advance. Assemble just before serving.

Q: What can I use instead of feta?
A: Goat cheese, ricotta salata, or even plant-based feta alternatives.

Q: Can I serve it warm?
A: Absolutely—serve roasted carrots warm on top of greens for a cozy twist.

Q: Is it diabetic-friendly?
A: Yes, it’s balanced with fiber and healthy fats. Just go easy on the honey in the dressing.

Q: Can I use baby carrots?
A: Yes, but cut them lengthwise for even roasting.

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