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Roasted baby carrot salad with walnuts, puy lentils and feta

  Onions and garlic contain a type of complex carbohydrate called inulin which acts as a prebiotic. Prebiotics provide a food source for healthy gut bacteria however people on a low FODMAP diet may wish to restrict the white part of onions if they cause symptoms.

Health Benefits  -  llow in fodmaps, good source of protien and fibre

Nuts and seeds are a good source of dietary fibre and help to keep the contents of the gut moving. Carrots and pomegranate seeds are an excellent source of polyphenols and dietary fibre. If you are following a FODMAP diet you may be interested to know precooking and canning reduces the galactans* in lentils. Most people with a sensitive gut can tolerate a couple of tablespoons of precooked lentils.

*(Galactans are a type of FODMAP).

Preparation Time 10 minutes
Cooking Time 30 minutes
Servings 4

 
Ingredients

  • bunch of about 12 young slim carrots, leaves and ends trimmed
  • 1 red onion, roughly chopped
  • 1 tsp ground cumin
  • 2 tbsp olive oil
  • 1 small avocado, sliced
  • 100g ready cooked or canned Puy lentils
  • 1 large bag of rocket
  • 30g walnut pieces, gently toasted in a dry pan
  • small bunch coriander, chopped
  • 100g feta, crumbled
  • seeds from half a pomegranate

For the dressing

  • 2 tbsp pomegranate molasses
  • 1 clove garlic, crushed (optional)
  • 2 tbsp virgin olive oil
  • Squeeze of lemon

Method

  1. Preheat the oven to 200ºC/Gas mark 6.
  2. Wash, but do not peel, the carrots. Lay the carrots in a roasting tray with the red onion, drizzle with a little olive oil and sprinkle with ground cumin.
  3. Place the carrots and onion in the oven for about 20 – 30 minutes until tender and a little wrinkled. Remove from the oven and allow to cool slightly.
  4. Mix the ingredients for the dressing in a jar and shake well. Adjust the seasoning to your taste. This dressing should taste a little sharp.
  5. Mix the remaining salad ingredients together with the cooked carrots in a bowl with half of the dressing. Lay the salad in a shallow bowl or serving platter and drizzle with the remaining dressing.

Cooks tip

The best way to remove the seeds from a pomegranate is to cut it in half and immerse the halves in a medium sized bowl filled with water. Gradually tease out the pomegranate seeds and remove the thin yellow skin. The seeds will sink to the bottom of the bowl of water and the thin yellow skin will rise to the surface and can be skimmed off. Drain the seeds from the water and store any extra in an airtight container.

Variation

For a low FODMAP version of this recipe replace the red onion with the green leaves of young leeks. The dressing can be flavoured with garlic oil (which is low in FODMAPs) rather than fresh garlic. A simple vinaigrette dressing is a good alternative to the pomegranate molasses dressing..

 

Per Serving (70g)

Per 100 g

Calories

322 / 1335

101 / 421

Fat

23.3 g

7.3 g

Saturates

6.2 g

2 g

Protein

10.5 g

3,3 g

Carbs

139g

6 g

Sodium

325 mg

102 mg

Suger

13.4 g

4.2 g

Fibre

6.9 g

2.2 g

Salt equivalent

0.81 g

0.26 g

 FODMAPs Red onion, garlic and pomegranate are high in FODMAPs

Mains

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