Roasted Carrot Salad Over Wild Rice

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 amp up 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 simple to make.

This salad incorporates a high-fiber carb 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./340g) young carrots with greens
• 2 tbsp sunflower seeds, roasted and hulled
• 1 small garlic clove
• 1 1/2 tsp lemon zest
• 3 tbsp dried cranberries
• 1 tbsp sesame seeds, unhulled and toasted
• 1 tsp coriander seeds
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 cups cooked brown and wild rice blend (unseasoned)
• 2 tbsp fresh lemon juice
• 1 tbsp maple syrup

Directions

Preheat the 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 greens on a cutting board. Add the sunflower seeds, garlic, and lemon zest, then chop until finely minced. Stir in the cranberries and sesame seeds and set aside.

Wash the carrots thoroughly, especially around the tops. 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 using a mortar and pestle or the bottom of a small pan. Add them to the carrots along with the olive oil, salt, and pepper, then toss to coat. Arrange the carrots in an even layer on a small baking sheet and roast until tender and browned around the edges, 25–35 minutes.

Meanwhile, heat the brown and wild rice blend according to the package directions. Spread the rice evenly on a serving platter.

Gently toss the roasted carrots with the lemon juice and maple syrup. Arrange the carrots over the rice and sprinkle with the reserved carrot top and seed mixture. Serve warm.

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

Nutrition Bonus: Calcium: 6%; Iron: 7%; Potassium: 280mg; Vitamin A: 290%; Vitamin C: 12%

Originally published January 2021; Updated July 2026

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