Roasted root vegetable harvest salad, a hearty and healthy salad that’s loaded with nutrients and will keep you full for longer.
There is a salad, and then there is a SALAD. A salad can be the most satisfying meal ever, when made the right way. A salad consisting of just iceberg lettuce, a few tomato slices, some red onions, diced cucumber and maybe some olives does not make a salad (albeit delicious though). That’s more of a side dish, or a light meal. To me, a salad should have loads of different vegetables, maybe a grain, some protein and a delicious dressing! Then you got yourself a SALAD that will fill you up properly and give your body what it needs!
This roasted root vegetable harvest salad is a proper salad! It has roasted carrots, golden beets, oat groats, turmeric marinated chicken, all finished with orange dressing!
The roasted veg are what makes the salad incredibly hearty and filling!
When roasting root veg, I like to cut them chunky in different shapes and forms. This makes the salad look more aesthetically textured, which makes the dish all over more exciting as it looks a lot better than if all the vegetables were cut in the same size and shape! Also, I like to keep the skin on my vegetables, as I find that they taste better and has a more rustic look to them! (And most of the nutrients are found in the skin!) But if keeping the skin on, make sure you wash the vegetables thoroughly so you don’t end up having loads of mud in the salad.
This salad also has whole oat groats thrown into the mix. Have you tried them? It’s just the whole oats, before they’ve been processed, which porridge oats usually are to make the cooking process faster. Whole oat groats have a mild flavour and loan themselves well to other flavours, and with its slightly chewy texture, they’re a beautiful addition to any salad! They also add a good dose of fibre and carbohydrates, making the salad even more filling and hearty.
A salad is not complete without a dressing! And it’s the dressing that really brings the whole salad together in this recipe! The dressing in this recipe is an orange and honey dressing. Its slight sweetness cuts the earthiness of the root vegetables and it blend’s great together with the slightly spiced chicken!
This Roasted Root Vegetable Harvest Salad is also rich in many nutrients, like
- Golden beets adds a good dose of metabolising boosting folate!
- Carrots are rich in beta carotene, which is a precursor to vitamin A. Vitamin A is important for eye health and helps us to see at night
- Red Cabbage is rich in skin boosting vitamin C! It helps to build collagen, which is needed to keep the skin supple and stable! It’s also rich in beta carotene. Cabbage is also rich in vitamin K, a vitamin which is important for blood clotting and bone mineralisation.
- Parsley is a good source of iron, which is needed for oxygen transport and helps to keep you feeling energised.
- Oats are rich in beta-glucans, a soluble fibre which is linked to lowering cholesterol levels in the body.
This salad is best enjoyed warm, but is can also be enjoyed cold. Feel free to change the grain to quinoa, brown rice or any other grain if you don’t have oat groats. If you want to make this roasted root vegetable harvest salad vegetarian, swap the chicken to chickpeas or cannellini beans!
- 400 g chicken skinless boneless chicken thighs
- 1 tsp turmeric
- 1 garlic minced
- 1/2 tsp chili flakes
- 1/4 tsp salt
- 300 g carrots 2-3 medium sized carrots
- 250 g golden beets
- 2 tbsp olive oil
- 200 g shredded red cabbage 1 cup
- 1 cup uncooked oat groats
- Handful of flat leaf parsley
- 1 orange
- Zest from 1/2 orange
- juice from 1/2 orange about 2.5 tbsp
- 4 tbsp olive oil
- 2 tsp white wine vinegar
- 1 tsp honey
- Salt and pepper
Rub the chicken with the turmeric, garlic, chili and salt. Set aside to marinate whilst preparing the other ingredients.
Preheat the oven to 200°C. Wash the veg (or peel the vegetables if necessary) Cut the vegetables into different sizes and shapes(although try and keep them roughly the same size i.e. not huge pieces with with tiny pieces as the they will cook unequally.). Place onto a lined baking tray and drizzle with olive oil and a pinch of salt over the veg then massage into the veg. Bake in the oven for 40-45 minutes. Stir the vegetables from time to time.
Cook the oat groats according to instructions*
When the vegetables are just about done, fry the chicken in a little bit of oil in a pan for 5-10 minutes, or until cooked through and the juices run clear. Set a side too cool slightly. Once cooled, slice the chicken.
Peel and segment the orange.
Combine all the ingredients to the dressing in a bowl and whisk until combined.
Assemble the salad by mixing red cabbage, the roasted vegetables, sliced chicken, parsley, segmented orange and grains. Pour the dressing over. Season with salt and pepper is needed. Enjoy.
*Check the cooking time of the oat groats! Mine only requires 12-15 minutes to cook, but there are varieties that need more 40 minutes. If your grain needs longer cooking time, start cooking them at the same time the veg goes in the oven.