Carrot and Orange Salad – a spiralized beauty

Carrot and Orange Salad – a spiralized beauty

In this Carrot and Orange Salad, the addition of rose water adds a wonderfully perfumed aroma.

This was especially good with char-grilled chicken.


Carrot and Orange Salad

CourseSalad
CuisineMiddle Eastern
Servings6 as a side *


Prep Time15 mins
Total Time15 mins

Equipment

  • Spiralizers or Julienne Peeler

Ingredients

For the salad…

  • 450 grams carrots (preferrably organic)
  • 3 medium oranges
  • ¼ cup mint leaves (tightly packed)

For the vinaigrette…

  • ¼ cup olive oil (extra virgin)
  • 2 tbsps orange juice (juice from ½ an orange)
  • 2 tbsps lemon juice (juice from 1 lemon)
  • 2 tbsps rose water (add this to your dressing 1 tablespoon at a time)
  • ½ tsp ground ginger
  • tsp ground cinnamon

For the garnish..

  • 1 blood orange
  • 2 tbsps mint leaves (washed and dried)

Instructions

To make the vinaigrette…

  • Place the oil, juices, spices and just 1 tablespoon of the orange blossom water in a glass jar and shake until emulsified. Taste and depending on the strength of your orange blossom water add the second tablespoon.

To make the salad…

  • Wash your carrots remove the tops, ends and peel. Then either spiralize using a spiralizer or julienne using a julienne peeler or a sharp knife. Transfer to a large mixing bowl.
  • Wash your oranges and peel, remove the pith, and dice into medium pieces. Remove as many seeds that you can.
  • Wash your mint leaves, shake to remove excess water and pat dry. Chop roughly and transfer to your mixing bowl.
  • Pour your shaken vinaigrette over the salad, season with salt and pepper, toss until well combined. Taste and adjust seasonings according to your taste.
  • Wash the outside of your blood orange well and slice thinly with a sharp knife (you can also do this on your mandoline / v-slicer).
  • Arrange the salad in a salad bowl, arrange the blood orange slices on and scatter the mint leaves on top and serve.

Video

Nutrition

Nutrition Facts
Carrot and Orange Salad
Amount Per Serving
Calories 149 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 53mg2%
Potassium 390mg11%
Carbohydrates 17g6%
Fiber 4g17%
Sugar 10g11%
Protein 2g4%
Vitamin A 12839IU257%
Vitamin C 46mg56%
Calcium 60mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

This video is courtesy of Williams Sonoma.



Carrots

The benefits of carrots…

Carrots are an excellent source of vitamin A, which can help prevent vision loss, vitamin C to protect the body from sickness, and fibre to assist with digestion. The roots also contain some vitamin K, magnesium, calcium, folate, and potassium. 

Choosing and prepping your carrots…

Choose firm carrots and avoid any that are limp, dry, soft, or rubbery. If the leaves are still attached, it is an excellent sign of freshness. Mature carrots should have fairly smooth skin with few blemishes. Medium carrots will be sweeter than larger carrots and will have a more tender core.

Very young carrots just need to be scrubbed clean and topped and tailed. Older carrots may need to be peeled (but try not to take too much off as most of the nutrients are stored just beneath the skin, cut off the tops and bottoms. Then either use your spiralizer to make spirals or cut into julienne with a knife or julienne peeler.


Blood oranges…

Blood orange refers to common oranges that have red internal pigmentation.  They are both intensely flavoured and coloured, adding a unique citrus flavour as well as visual appeal to a dish.

Select an orange that is firm and heavy for its size. A heavy orange will be a juicy orange. Avoid oranges that are spongy or have mould.

You peel and prepare as you would any other orange, for this salad we peel them, remove the pith and any seeds that we find and then simply cut them into medium-sized pieces.

blood oranges

Are blood oranges better for you…

As well as being rich in vitamin C, blood oranges also offer the same super anti-oxidant as blueberries as they both have anthocyanins which gives them their intense colour and amazing antioxidant properties.

Antioxidants protect our bodies from the effects of free radicals which are unstable molecules that promote the development of many degenerative diseases and premature aging of the skin.

They also help defend blood vessels from oxidative damage and reduce the accumulation of LDL cholesterol.


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