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Caraway-roasted carrot & feta salad

A vibrant, flavour-packed lunch that's good for you too

  • Prep: 5 mins
    Cook: 25 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 221
  • Carbohydrates 22
  • Saturated Fat 4
  • Sugar 19
  • Protein 9
  • Fat 12
  • Fibre 6
  • Salt 1.2

Nutrition per serving

  • Calories 221
  • Carbohydrates 22
  • Saturated Fat 4
  • Sugar 19
  • Protein 9
  • Fat 12
  • Fibre 6
  • Salt 1.2

Ingredients

  • 300g carrots, peeled and halved or quartered lengthways
  • 1 tsp caraway seeds
  • 2 tsp olive oil
  • 1 orange, zested
  • 2 tsp red wine vinegar
  • 1 tbsp mixed seeds, such as pumpkin seed, sunflower and linseed
  • 2 large handfuls spinach leaves
  • 50g feta cheese

Tip

Feta & spinach bagels
Mash 1 tbsp feta with 1 tbsp half-fat crème fraîche and a few snipped chives. Spread over a toasted bagel, then top with a handful spinach leaves and tomato slices.

Herby feta & chickpea salad
Crumble 100g feta into a bowl. Add 2 x 400g cans chickpeas, drained, a small bunch each mint and parsley, finely chopped, 1 finely chopped red onion, juice 1 lemon and 2 tbsp olive oil.

Tomato & feta pasta sauce
Tip a 400g can chopped tomatoes with garlic or onion, ½ tsp dried oregano, ½ tsp sugar and some ground black pepper into a saucepan. Simmer for 5 mins, crumble in 150g feta, then toss with cooked pasta.

Method

  1. Heat oven to 200C/fan 180C/gas 6. Boil carrots for 4 mins. Drain, tip onto a baking sheet, then toss with the caraway seeds, 1 tsp oil, the orange zest and seasoning. Roast for 20 mins until golden and tender.

  2. Cut away the pith from the orange. Hold the orange over a bowl, then cut free each segment, catching the juice and segments in the bowl. Squeeze out any remaining juice, then add the remaining oil, vinegar, seeds and seasoning. Stir, then combine with the roasted carrots and spinach. Divide between two plates and crumble over the feta.

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