Fresh bunched carrots with the tops taste much fresher than the woody bagged variety. Here we roast whole carrots with lightly crushed coriander seeds to enhance their earthy flavor and serve them on a bed of wild rice. Topped with a quick-chopped carrot top-goji berry-seed pesto, it looks like a dish from a hip restaurant, but it’s dead easy to make.
This salad includes a high-fiber carbohydrate option with rice and carrots to ensure your meal is balanced. Add a protein like chicken or tofu to make this a full, balanced meal.
Active time: 15 minutes | Total time: 50 minutes
Roasted carrot salad over wild rice
Ingredients
- 1 bunch (12 oz./340 g) baby carrots with greens
- 2 tablespoons sunflower seeds, toasted and shelled
- 1 small clove of garlic
- 1 1/2 teaspoons lemon zest
- 3 tablespoons dried cranberries
- 1 tablespoon sesame seeds, shelled and toasted
- 1 tsp coriander seeds
- 2 tbsp olive oil
- 1/2 teaspoon salt
- 1/4 tsp pepper
- 2 cups cooked brown and wild rice mix (unseasoned)
- 2 tablespoons fresh lemon juice
- 1 tablespoon maple syrup
Directions
Preheat oven to 400°F (204°C). Remove the greens from the carrots and reserve 1/4 cup (5g); discard or compost the remaining greens. Place the reserved carrot vegetables on a cutting board. Add the sunflower seeds, garlic and lemon zest, then chop until finely chopped. Stir in the cranberries and sesame seeds and set aside.
Wash the carrots thoroughly, especially around the top. Peel only if necessary. Cut the largest carrots in half lengthwise, leaving slender carrots whole. Place the carrots in a large bowl.
Crush the coriander seeds with a mortar and pestle or the bottom of a small pan. Add them to the carrots along with olive oil, salt and pepper, then toss to coat. Place the carrots in an even layer on a small baking sheet and roast until tender and brown around the edges, 25-35 minutes.
Meanwhile, heat the brown and wild rice mixture according to package directions. Spread the rice evenly on a serving dish.
Carefully toss the roasted carrots with lemon juice and maple syrup. Arrange the carrots over the rice and sprinkle with the reserved carrot topping and seed mixture. Serve hot.
Serves: 4 | Serving size: about 3 medium carrots, 1/2 cup rice, 11/2 tbsp topping
Nutrition (per serving): Calories: 297; Total fat: 12g; Saturated fat: 1g; Monounsaturated fat: 6g; Polyunsaturated fat: 3g; Cholesterol: 0mg; Sodium: 343mg; Carbohydrate: 45g; Dietary fiber: 5g; Sugar: 12g; Protein: 5g
Nutritional bonus: Calcium: 6%; Iron: 7%; Potassium: 280mg; Vitamin A: 290%; Vitamin C: 12%
Originally published January 2021; Updated July 2026