Heritage carrots with black quinoa and aubergine yoghurt

  • 20min
  • 4
  • 218 kcal
  • Easy
  • 1 of your 5 a day
  • Sesame

Per 272 g contains

218 kcal 912 kj
10%
8.6 g
12%
1.4 g
7%
17.5 g
19%
0.7 g
12%

of an adult's recommended intake.
Typical energy values per 100g: 335kj/80kcal

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Authored by

Nutritionist

Reviewed by Rose Constantine Smith

Wholesome mix of heritage carrots, kale and black quinoa combined with tasty tahini and topped off with a dollop of roasted aubergine yoghurt. A fragrant veggie experience!

A high-fibre combination of leafy kale, carrots and quinoa along with fresh yoghurt makes for a tasty salad, showcasing seasonal summer ingredients that can benefit somebody who suffers from acid reflux. Can be packed up and taken on the go or enjoyed as a delicious sit-down salad al fresco!

If heritage carrots aren't available then orange carrots can be used throughout this dish instead.

Ingredients

  • Purple carrots
    200g
  • Yellow carrots
    200g
  • Orange carrots
    400g
  • Black quinoa (cooked)
    160g
  • Honey
    20g
  • Olive oil
    20g
  • Aubergine (cooked)
    80g
  • Tahini
    10g
    Sesame
  • Low-fat natural yoghurt
    100g
  • Kale (blanched and chopped)
    10g
  • Salt
    2g
  • Black pepper
    2g
  • Garlic (crushed)
    5g
Show all

Cooking Method

  1. Prepare the carrots for roasting by roughly chopping and laying out on a baking tray, evenly spaced (may require more than one tray so that all carrots are spaced). Drizzle over the honey, olive oil and crushed garlic. Roast at 190°C for roughly 40 mins, until tender.
  2. In a separate tray, arrange the chunked aubergine and roast in the oven for 20 mins, until soft.
  3. Once cooked and cooled slightly, crush the aubergine with the yoghurt, tahini and parsley in a bowl and set aside.
  4. Meanwhile, cook the quinoa in a saucepan of boiling water for approximately 15 mins and blanch the kale in a separate pan of boiling water for 3 mins.
  5. Drain any remaining water from the quinoa and sift the kale out from the boiling water once blanched. Then combine the roasted carrots, kale, quinoa, salt and pepper in a bowl.
  6. To serve, arrange the carrot and quinoa mixture in shallow bowls or containers of your choice, and top with a dollop of the roasted aubergine yoghurt and the extra freshly chopped parsley.

Nutritional Information

Typical Valuesper 100gper 272g serving
Energy
80 kcal
335 kj
218 kcal
912 kj
Fat
of which saturates
1.9 g
0.5 g
8.6 g
1.4 g
Carbohydrate
of which sugars
9.5 g
6.4 g
25.8 g
17.5 g
Fibre3 g
8.1 g
Protein1.9 g
5.3 g
Salt0.3 g
0.7 g

Carrots

At their best between May and September, this salad champions this seasonal root veg. High in beta carotene, which is converted to vitamin A in the body - an important nutrient for maintain healthy vision. They also count towards your 5 a day and provide fibre.

Quinoa

This wheat-free wholegrain provides a good source of calcium, manganese and magnesium as well as several B vitamins, vitamin E and dietary fibre. It also provides an essential complete source of protein.

Kale

A dark green leafy veg which is packed with nutrients, including iron; it is also high in fibre. 

Low-fat natural yoghurt

Choosing a low-fat option keeps the saturated fat content of this dish down, a nutrient that as a population we are overconsuming. Yoghurt itself is a great source of protein, calcium, and bacteria which are beneficial to gut health as well as being shown to help those who suffer from acid reflux.

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