Roasted Carrot and Avocado Salad
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Roasted Carrot and Avocado Salad | The Full Helping

Back in my working days, I was sometimes lucky enough to have lunch at ABC Kitchen, a restaurant just north of Union Square in New York. Though it’s not a vegan restaurant, ABC Kitchen features some of the best vegetable dishes I’ve had. My favorite was always the restaurant’s roast carrot and avocado salad with crunchy seeds, sour cream and citrus. This roasted carrot and avocado salad is my vegan tribute.

Last week, before I headed home for the holiday, I had quite a few carrots to use up in the fridge. I usually gnaw on carrots as snacks, shred them into salads, or chop them up into soups, so roasting sounded like a very welcome change of pace. As I soon as they were growing soft and fragrant in the oven, the idea for this salad came to mind, and I’m so glad it did.

Roasted Carrot and Avocado Salad | The Full Helping

The ABC kitchen salad calls for a crunchy seed and sour cream topping. I opted for a sprinkle of brown lentils instead, in part because I had some of those to use up, too, and in part for a little extra heartiness. Some cashew cheese (my basic recipe is featured in this post) would make a very wonderful addition to this dish!

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Roasted Carrot and Avocado Salad

Author – Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Yields: 4 servings


  • 2 pounds carrots, trimmed and peeled or scrubbed
  • 2 tablespoons avocado oil
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon chili powder
  • Salt
  • Freshly ground black pepper
  • 2/3 cup French lentils (120g)
  • 6 cups baby arugula, lightly packed (120g)
  • 2 ripe, medium-sized Haas avocados Halved, pitted, and cut into 1-inch / 2.5cm cubes
  • 1 batch Orange Miso Vinaigrette (or Simple Champagne Vinaigrette)
  • 1/4 cup sunflower seeds or pepitas (or a combination of both), toasted or untoasted (30g)


  • Preheat your oven to 425°F / 220°C and line a rimmed baking sheet with parchment paper, Silpat®️, or foil.
  • Cut the carrots in half crosswise. Cut the top half of each carrot in half lengthwise. Slice all the carrots crosswise, on the diagonal, into 2-inch / 5cm pieces.
  • In a large mixing bowl, toss the carrots with the avocado oil, cumin, and chili powder. Season the carrots well with salt and freshly ground black pepper. Arrange the carrots on the prepared baking sheet. Roast the carrots, stirring once halfway through cooking, until tender and light brown, 30 to 40 minutes.
  • Bring a medium pot of water to boil. Add the lentils to the boiling water. Boil for 30-35 minutes, or until the lentils are tender, yet firm (not mushy). Drain the lentils thoroughly through a fine sieve. 
  • Transfer the arugula, roasted carrots, and cooked lentils to a large mixing bowl. Pour a half cup (120ml) of the orange miso vinaigrette over the mixture. Toss the ingredients together well. Add additional vinaigrette by the tablespoon as needed, until the ingredients are dressed to your liking. Taste the salad and season as needed with salt and freshly ground black pepper.
  • Divide the salad onto plates or into bowls and top each portion with a tablespoon each of sunflower seeds or pepitas. Enjoy. The salad can be stored in an airtight container or containers in the fridge for up to 3 days.
Roasted Carrot and Avocado Salad | The Full Helping

This salad, naturally, is easy to customize. I think that walnuts, pumpkin seeds, and sunflower seeds would all make a nice addition. And any other legume you like would be great, too — I’m eager to try the dish with toasted chickpeas! But for now, I so love the way spicy arugula contrasts with sweet carrots, chewy lentils, and creamy avocado.

I often tell clients that an ideal salad contains protein, carbohydrates, and healthy fats. While it’s silly to get overly hung up on this, or treat it as a “rule,” it’s just a helpful guiding principle to keep in mind. This particular salad is a nice example of that principle in action–some fat, some complex carbs, some protein, and plenty of flavor. Along with a cup of soup on a chilly afternoon, it’s a perfect winter lunch.

roasted carrot and avocado salad side

I hope you enjoy it, too.


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Categories: Recipes, Salads, Side Dishes
Method: Oven
Dietary Preferences: Gluten Free, Soy Free, Tree Nut Free, Vegan

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Recipe Rating

  1. Wonderful tasting salad! We thoroughly enjoyed it for lunch! Fun to make!!! Thanks, Gena… you rock! 🙂

  2. Yes! I am just obsessed with that salad at ABC Kitchen! Thank you so much for putting together what looks like a superb rendition. Can’t wait to try it. xo

  3. Oh yum!… I really love roasted carrots and don’t make them enough…

  4. This looks SO good!! I love roasted carrots, especially combined with the almost silky texture of an avocado. I need to try this 🙂

  5. Lovely Gena! I am looking forward to trying this too. I’m like you – I’m pretty boring with my carrot decisions (and I’m ok with that!), it’s nice to switch it up.
    And I think one of my favourite things is to find inspiration in dishes from my favourite restaurants =)

  6. Love the simplicity of this! I would eat this salad–or something very similar–with a cup of soup for lunch ANY day of the week.

  7. Great salad option! Thank you for all your recipes!! You encourage all of us to be healthy! Thank you for your blog!! You inspire me and many others!!

  8. These are my FAVE kind of meals–simple, filling, beautiful, AND healthy! ox

  9. This is a beautiful salad! I love all the different colors, textures, and flavors. It would definitely be a satisfying companion to your creamy cauliflower and parsnip soup, especially in this cold weather. Thanks for sharing, Gena!

  10. This looks wonderful, thanks. Great idea adding roasted carrots for a winter salad and you can never go wrong with lentils. 🙂

  11. While this would be a beautiful side dish, it’s now becoming more and more obvious as to why you look so sickly skinny these days. Stopped eating much eh? Dissapointing

    • This is a mean comment. You’re beautiful Gena and you, your recipes and blog are an inspiration!

      • Wow! I agree with Denise. Super rude comment. Gena, you are lovely, & this is a great nutrient packed, filling dish.

      • J – In what way is a plentiful lentil and veg. salad and a cup of soup an indication that Gena is under nourishing herself? Depending on the density of soup of course, this meal likely clocks in at least 500 calories. Seem like a pretty standard, satisfying lunch to me.

        On the other hand, if your remark is actually a disguised form of body commentary, aka personal attack on Gena – everyone in this community understands your motivations – it is obviously is a reflection of your own self loathing vs. the person you are bullying.

  12. Oh man, that looks amazing! I gasped when I saw that first photo! I would definitely add walnuts. Because I add walnuts to everything. What a great winter salad. Thanks Gena!

  13. Sometimes simple is best, Gena, and this is simply gorgeous! Whenever I make a meal, I always ask myself – where is the protein? Once I have that, I know I am set because the carbs and fat always follow so easily. 😉

  14. LOVE ABC Kitchen, but your version of the salad sounds even better than their version.

  15. this looks really good! roasted carrots in salads is such a good idea! bookmarking it for later 🙂

  16. So I think I just decided what dinner is tonight – I love the simplicity of this recipe. Do you have any tips for cooking lentils, Gena? I always have issues cooking them from scratch and would love to hear how it’s best done 🙂