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: 3 -4 servings


  • 8 large carrots
  • 3 tablespoons olive oil divided
  • Salt and black pepper
  • 2 tablespoons lemon juice
  • 6 cups arugula
  • 2 small Haas avocados pitted and sliced or cut into chunks
  • 1 1/2 cups cooked brown or green lentils or 1 can lentils, drained and rinsed


  • Preheat your oven to 400 F.
  • Cut carrots in half lengthwise. Slice them into pieces about 4 inches long. Toss them with a tablespoon of the olive oil and then place them onto a parchment or foil lined baking sheet. Sprinkle them with sea salt and black pepper and bake for about 30 minutes, or until they're gently caramelized.
  • Whisk the remaining two tablespoons of olive oil with the lemon juice and additional salt and pepper to taste. Dress the arugula with the dressing.
  • Divide the arugula onto three or four plates. Top each bed of arugula with even portions of the carrots and avocado, and then sprinkle the lentils on top. Serve.

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

  3. 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 =)

  4. 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!!

  5. 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!

  6. 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

      • 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.

  7. 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!

  8. 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. 😉

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

  10. 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 🙂