Vegan roast carrot and chickpea salad

Roast carrots and chickpeas make a warm base for crisp cucumber, parsley and a bright lemon dressing. Serve it as a side or add a suitable accompaniment to make it a bigger meal.

Serves: 4 as a side | Preparation: 15 minutes | Cooking: 30 minutes | Total: 45 minutes

Ingredients

• 500 g carrots, cut into batons about 1 cm thick
• 240 g canned chickpeas, weighed after draining and rinsing
• 200 g cucumber, diced
• 15 g flat-leaf parsley, roughly chopped
• 35 mL extra virgin olive oil, divided
• 25 mL lemon juice
• 10 mL water
• 1 g fine salt, optional

Method

1. Preheat the oven to 210°C conventional or 190°C fan-forced. Line a large baking tray.
2. Toss the carrots with 20 mL oil. Spread them in a single layer and roast for 20 minutes, turning once halfway through.
3. Pat the chickpeas dry. Add them to the tray, toss gently with the carrots and roast for 8–10 minutes more, until the carrots are tender and the chickpeas are hot. Allow to cool briefly.
4. Whisk the remaining 15 mL oil with the lemon juice, water and optional salt.
5. Toss the warm carrots and chickpeas with the cucumber, parsley and dressing. Divide into four portions and serve.

Make it work for you

Vegan and dairy-free as written. Check packaged ingredients and preparation surfaces for any allergens you need to avoid. Use chickpeas packed in water or brine rather than a flavoured sauce.

Each side portion contains about 60 g drained chickpeas. Draining and rinsing canned legumes helps remove some of the fermentable carbohydrates that have moved into the liquid. Tolerance varies, and this recipe is not labelled low FODMAP. If chickpeas tend to cause symptoms, serve them separately and add a portion that suits you. You can also omit them and serve the vegetables with another tolerated protein. See our guide to GOS and legumes and Monash University’s legume guidance.

This is not formulated for a low-histamine or starch-restricted CSID plan. If lemon does not suit you, omit it and use the oil, parsley and a little extra water as a lighter dressing. Find more ideas on our Recipes page.

Storage

Cool leftover roast vegetables and chickpeas quickly in a shallow container. Refrigerate at 5°C or colder and use within 2 days. Keep cucumber and dressing separate for better texture. If reheating the cooked portion, heat it until piping hot throughout before adding the fresh vegetables. See FSANZ food safety basics.