Carrot Chickpea Quinoa Slaw

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When I am home late from work, tired or just wanting something fast, fresh and simple this is my go-to salad. It works perfectly as a dish on its own, or added as a side to whatever else you fancy eating. My partner and I play around with the grain, sometimes adding cooked buckwheat (you can add the spices I suggest using in the notes section when cooking) or brown/ red/ wild rice.

This salad is also very easy for little ones to eat because the carrots, while raw, are soft- very easy for little teeth to chew through. The spices aren’t so over powering that children will be put off either. And it works as a great base to BYO (bring you own) additions.

Further Food Nutritionist Commentary:

This Carrot Chickpea Quinoa Salad is a meal or side dish that can easily be served either hot or cold. The grated carrots contribute a notable amount of vitamin A, which is good for keeping your eyes and skin healthy. This salad is high in heart-healthy monounsaturated and polyunsaturated fats due to its use of tahini, chia seeds, and chopped almonds; the crunchy chia seeds also provide omega-3 fatty acids, which have been shown to reduce cholesterol levels and inflammation. Quinoa, the star grain in this recipe, is a plant-based source of complete protein, meaning that it provides all essential amino acids needed by the body. Just make sure that you rinse your quinoa or purchase a pre-rinsed variety before cooking; otherwise, your finished product may taste bitter from quinoa’s saponin coating!


By Colleen Sideck, RDN, LDN

Carrot Chickpea Quinoa Slaw

  • Prep Time:15 minutes
  • Cook Time:20 minutes
  • Servings: 2

Ingredients

3-4 Large carrots, grated

1 can chickpeas, drained and rinsed well
1 cup quinoa, cooked and cooled (see notes for cooking)
1/3 cup chia/ sesame seeds
1/3 cup flaked or chopped almonds, toasted
Bunch of coriander, chopped
3 tablespoons olive/ coconut oil
2 tablespoons tahini (hulled or un-hulled)
1 tablespoon tamari
1 lime, juiced
Salt, pepper and chilli flakes, to taste

For quinoa:
1 cup quinoa, rinsed and drained
1 1/2 cups water
1 heaped teaspoon cumin
1 heaped teaspoon paprika (smoked paprika is lovely too!)
1 teaspoon olive oil
1/4 teaspoon chilli flakes (or more if you like it spicy!)
Pinch of salt
Ground pepper

Instructions

1. For quinoa, Add all of the ingredients for quinoa into a saucepan and bring to the boil. When it boils, gently lower the temperature to a simmer, placing a lid on the quinoa. Let this cook for 10-15 minutes (I like to check it at 10 minutes). The quinoa is cooked when the grains have puffed and the water is absorbed. If needed add more water (a splash)
2. To make the dressing add the coconut/ olive oil, tahini, tamari, lime juice salt, pepper and chilli flakes into a small jar and shake well to combine.
3. Add the carrots, cooled quinoa, chickpeas and chia seeds into a large bowl. Grate 3-4 carrots. Add 1 can of rinsed & drained chickpeas.
4. Pour this onto the salad and mix gently to combine. Add the chopped coriander and the toasted almonds and combine again. Enjoy.

1. For quinoa, Add all of the ingredients for quinoa into a saucepan and bring to the boil. When it boils, gently lower the temperature to a simmer, placing a lid on the quinoa. Let this cook for 10-15 minutes (I like to check it at 10 minutes). The quinoa is cooked when the grains have puffed and the water is absorbed. If needed add more water (a splash) 2. To make the dressing add the coconut/ olive oil, tahini, tamari, lime juice salt, pepper and chilli flakes into a small jar and shake well to combine. 3. Add the carrots, cooled quinoa, chickpeas and chia seeds into a large bowl. Grate 3-4 carrots. Add 1 can of rinsed & drained chickpeas. 4. Pour this onto the salad and mix gently to combine. Add the chopped coriander and the toasted almonds and combine again. Enjoy.

Nutrition Information

Per Serving:  Calories: 259; Total Fat: 7 g; Saturated Fat: 4 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 309 mg; Potassium: 537mg; Carbohydrate: 41 g;  Fiber: 10 g; Sugar: 9 g; Protein: 9 g
Nutrition Bonus:
Vit A: 101%; Vitamin C: 101%; Iron: 27%; Calcium: 8%;
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