Roast Vegetable Salad
So often in Winter we reach for those hearty, and often heavy dishes to battle the cold weather; but did you know that salads can be just as comforting too?
With so much amazing seasonal produce around, it’s easy to whip up filling and nutritious salads packed with flavour and warmth. By eating fruit and vegetables that are in season, you’re guaranteed to be getting the most vitamins and minerals in your diet.
For a salad that is far from sad and boring – look no further. This salad will fill you up with a healthy balance of complex carbohydrates from lentils and pumpkin and protein and fat from goats cheese and seeds.
Tip: The best part about roasting a big tray of veggies in the oven is that it also goes perfectly in a salad for lunch the next day. Whenever I roast veggies I always tend to roast a bit more than I need for one meal so I can make two meals for the price and effort of one – winning!
Lentils are the ideal salad-booster, as a vegetarian-friendly option. It certainly packs a punch in the protein and fibre department.
Brussel sprouts are part of the cruciferous vegetable family – which all contain a lot of benefits including a reduction in the risk of obesity, diabetes and heart disease. Did you know that just one serving of the little green gems will meet your daily requirements of vitamin C and vitamin K. Brussels sprouts are relatively high in protein when compared to other green vegetables and consuming high amounts is associated with a lower risk of cancer. Roasted vegetables are a perfect way to meet your five serves a day without even trying. It is easy to experiment with different herbs and spices – I love adding a few sprigs of fresh rosemary from my garden.
Butternut pumpkin has multiple health benefits and is one of the best-known sources of beta-carotene. It supports heart health as it is full of fibre, potassium and vitamin A. Pumpkin is a great addition to salads because it is filling and slows the rate of sugar absorption in the blood.
Goats cheese is a soft white cheese that is packed with protein and fat without being high in calories like some yellow cheeses. Goat’s cheese is a great option for those who are unable to digest lactose from cow’s milk as it has a slightly different protein structure than cow’s milk and is richer in calcium and iron than cow’s milk.
Roast Vegetable Salad Ingredients
- 1 cup of green lentils
- 2 cups of brussel sprouts, halved
- 1/2 spanish onion, sliced
- 1/2 head of cauliflower, broken into florets
- 1/4 butternut pumpkin, peeled and cubed
- salt and pepper to taste
- 1 tsp turmeric powder
- 2 cup of rocket or spinach
- 40g goats cheese
- 2 tbsp of pumpkin and sunflower seeds, to sprinkle on top
- 1 tbsp lemon juice
- 1 tbsp olive oil
- salt and pepper
- 1 tsp white wine vinegar (optional)
Roast Vegetable Salad Method
- Preheat the oven to 200°C/400°F.
- Toss vegetables with 2 tbsp of melted coconut or olive oil, salt, pepper and turmeric.
- Place vegetables on two baking paper lined trays and bake for 30 minutes.
- Wash and rinse lentils and bring to the boil with 4 cups of water. Cook lentils until soft (approximately 20 minutes).
- Drain and rinse lentils.
- In a non-stick pan heat 1 tsp of coconut oil. On a high heat, toss the lentils in the pan until they’re slightly crispy. Season with salt and pepper to taste.
- Combine all the ingredients in a large bowl and sprinkle with the seeds.
- Combine the lemon juice, olive oil and salt and pepper and dress the salad.