Aug 12th, 2019

I love working with simple whole foods that blend really well together. Take simple ingredients like carrots and celery, sometimes underrated for the super stars that they are. Carrots are the second most popular vegetable in America after the potato. Apart from adding celery to soups and salads, we don't really incorporate celery much into our everyday array of staples. Yet both carrots and celery are crunchy, tasty, and highly nutritious in their own way.

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.

Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.

Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health.

Potassium: An essential mineral, potassium is important for blood pressure control.

Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.

Roasted Carrot, Celery, Black Beans, Tomato & Quinoa Salad
Serves 4 to 6
Ingredients:
8 carrots, (medium sized), washed, cut in half lengthways, reserve half the carrot tops
8 celery sticks, washed and cut into 4inch pieces, reserve a few celery leaves
2 tablespoons olive oil, for roasting
1 ½ cups quinoa
3 cups low in sodium vegetable stock or water
1 teaspoon paprika
½ teaspoon turmeric
1x 15oz black beans (low in sodium, washed and drained)
1 cup cherry tomatoes, halved
2 green onions, roughly chopped
4 garlic cloves, peeled and minced
3 tablespoon sesame oil
1 lime, juice of
1 tablespoon of sesame seeds
1 teaspoon cumin seeds
½ teaspoon curry powder
½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon chili flakes
Pre-heat oven to 400'F
How to Make:
Place the carrots and celery sticks into a small bowl and coat with olive oil, then place on a sheet pan and roast in the oven until charred and tender, approx. 25 to 30 minutes. Remove from the oven.
Place a medium size saucepan with 3 cups of stock add the quinoa, turmeric, paprika and place on the stove to a boil, then turn down to a simmer and cook until the quinoa is tender, about 15 minutes. Remove the saucepan from the stove and allow to cool.
When the quinoa is cold, finely chop the carrot tops and celery leaves, then combine with the tomatoes, green onions, the minced garlic, black beans, carrots and celery.
To make the dressing: Whisk together the sesame oil, cumin seeds, lime juice, sesame seeds, curry powder, ground coriander, cumin, and chili flakes, pour over the salad and lightly toss together and serve.

 

Enjoy,
Chef Mark .

Copyright © 2018, 2019 Mark Allison