As the weather cools down, it’s the perfect time to put a cozy, comforting spin on your favorite healthy salads. This Warm Mediterranean Salad features roasted carrots, creamy yogurt-feta sauce, and a topping of fresh herbs, avocado, and crunchy pistachios. Whether you’re watching your carbs or not, this salad is incredibly versatile—swap the carrots for squash or sweet potatoes if you like. Serve it as a delicious appetizer, a warm salad, or even as a main dish. It’s a hearty, flavor-packed dish that will make you love eating your veggies!
Ingredients:
For the Roasted Carrots:
- 6-8 medium carrots, peeled and cut into thirds, then halved
- 2-3 tbsp olive oil
- Salt, to taste
- Black pepper, to taste
- 1 tbsp paprika
- 1 tbsp garlic powder
- 1 tbsp dried oregano
- 1 tsp ground cumin
For the Yogurt Feta Sauce:
- 1 cup thick plain yogurt
- 1.5 to 2 oz feta cheese, crumbled
- 1 tbsp olive oil
- 1 tsp Aleppo pepper (or substitute with red pepper flakes)
- Salt, to taste
For the Toppings:
- 1/2 avocado, cubed
- 1 handful of pistachios, finely chopped
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh mint, finely chopped
- Aleppo pepper flakes, to taste
- Juice of 1 lime
Preparation:
Step 1: Prepare the Carrots
- Preheat your oven to 400°F (200°C).
- In a large mixing bowl, add the peeled and chopped carrots. Drizzle with 2-3 tbsp of olive oil, and season generously with salt, black pepper, paprika, garlic powder, oregano, and cumin. Toss everything together until the carrots are evenly coated with the oil and spices.
Step 2: Roast the Carrots
- Spread the seasoned carrots onto a baking tray, making sure they aren’t overcrowded. For extra crispiness, drizzle a little more olive oil over the top.
- Roast the carrots in the oven for 38-40 minutes, flipping them in the last 5 minutes to ensure they roast evenly on both sides. The carrots should be tender with a caramelized, slightly crisp exterior.
Step 3: Make the Yogurt Feta Sauce
- While the carrots are roasting, prepare the yogurt-feta sauce. In a bowl, combine the thick plain yogurt, crumbled feta cheese, olive oil, Aleppo pepper, and a pinch of salt. Mix well until smooth. Taste and adjust the seasoning, adding more salt or pepper if needed.
Step 4: Assemble the Salad
- Once the carrots are roasted, it’s time to assemble the salad. Start by spreading a generous layer of the yogurt-feta sauce on the bottom of a serving plate.
- Arrange the roasted carrots on top of the sauce. Scatter the cubed avocado over the carrots, then sprinkle with chopped pistachios, fresh parsley, and fresh mint. Add a pinch of Aleppo pepper flakes for extra flavor and heat, if desired.
- Finish the salad by squeezing some fresh lime juice over the top to bring all the flavors together.
Cooking Notes:
- Carrot Substitution: For a low-carb version, swap the carrots for roasted squash or zucchini. If carbs aren’t a concern, sweet potatoes work wonderfully in this recipe too.
- Roasting Time: Roasting times may vary depending on the size of your carrot pieces and the heat of your oven. Keep an eye on them to avoid burning, and make sure to flip them toward the end of roasting for even browning.
- Feta Cheese: The yogurt-feta sauce can be adjusted to your taste. Add more feta for a saltier, tangier flavor, or more yogurt for a creamier sauce.
Serving Suggestions:
- As a Main: This warm salad can be served as a light, satisfying main dish with a side of grilled pita bread or alongside a simple protein like roasted chicken or grilled fish.
- Appetizer: Serve this salad as an appetizer for a Mediterranean-inspired meal. It’s a great starter for dinner parties or gatherings.
- Vegetarian Meal: This salad is hearty and filling enough to be enjoyed as a vegetarian meal. The rich yogurt-feta sauce and roasted carrots offer plenty of texture and flavor.
Tips & Variations:
- Crunch Factor: For extra crunch, add a handful of toasted almonds or sunflower seeds to the salad.
- Herb Swaps: If you don’t have parsley or mint on hand, try substituting with fresh cilantro or dill for a different twist.
- Spicy Kick: If you love spice, feel free to increase the amount of Aleppo pepper or add a drizzle of spicy chili oil for more heat.
Prep Time:
- 15 minutes
Cooking Time:
- 40 minutes
Total Time:
- 55 minutes
Nutritional Information (Per Serving):
- Calories: 210
- Protein: 6g
- Sodium: 350mg
Note: Nutritional values may vary depending on exact portions and ingredients used.
Conclusion
This Warm Mediterranean Salad is a flavorful, nutrient-rich dish that’s perfect for cooler days. With the combination of roasted carrots, a creamy yogurt-feta sauce, and fresh herb toppings, it’s a satisfying way to enjoy your veggies. The sweet, caramelized carrots contrast beautifully with the tangy, salty feta and the crunch of pistachios, creating a well-rounded salad that’s sure to become a favorite. It’s easy to customize based on your preferences, and can be served as a main, appetizer, or side dish. Enjoy this warm, hearty salad any time you need a healthy, comforting meal!
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Warm Mediterranean Salad
- Total Time: 55 minutes
Ingredients
Scale
For the Roasted Carrots:
- 6–8 medium carrots, peeled and cut into thirds, then halved
- 2–3 tbsp olive oil
- Salt, to taste
- Black pepper, to taste
- 1 tbsp paprika
- 1 tbsp garlic powder
- 1 tbsp dried oregano
- 1 tsp ground cumin
For the Yogurt Feta Sauce:
- 1 cup thick plain yogurt
- 1.5 to 2 oz feta cheese, crumbled
- 1 tbsp olive oil
- 1 tsp Aleppo pepper (or substitute with red pepper flakes)
- Salt, to taste
For the Toppings:
- 1/2 avocado, cubed
- 1 handful of pistachios, finely chopped
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh mint, finely chopped
- Aleppo pepper flakes, to taste
- Juice of 1 lime
Instructions
Step 1: Prepare the Carrots
- Preheat your oven to 400°F (200°C).
- In a large mixing bowl, add the peeled and chopped carrots. Drizzle with 2-3 tbsp of olive oil, and season generously with salt, black pepper, paprika, garlic powder, oregano, and cumin. Toss everything together until the carrots are evenly coated with the oil and spices.
Step 2: Roast the Carrots
- Spread the seasoned carrots onto a baking tray, making sure they aren’t overcrowded. For extra crispiness, drizzle a little more olive oil over the top.
- Roast the carrots in the oven for 38-40 minutes, flipping them in the last 5 minutes to ensure they roast evenly on both sides. The carrots should be tender with a caramelized, slightly crisp exterior.
Step 3: Make the Yogurt Feta Sauce
- While the carrots are roasting, prepare the yogurt-feta sauce. In a bowl, combine the thick plain yogurt, crumbled feta cheese, olive oil, Aleppo pepper, and a pinch of salt. Mix well until smooth. Taste and adjust the seasoning, adding more salt or pepper if needed.
Step 4: Assemble the Salad
- Once the carrots are roasted, it’s time to assemble the salad. Start by spreading a generous layer of the yogurt-feta sauce on the bottom of a serving plate.
- Arrange the roasted carrots on top of the sauce. Scatter the cubed avocado over the carrots, then sprinkle with chopped pistachios, fresh parsley, and fresh mint. Add a pinch of Aleppo pepper flakes for extra flavor and heat, if desired.
- Finish the salad by squeezing some fresh lime juice over the top to bring all the flavors together.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
Nutrition
- Calories: 210
- Sodium: 350mg
- Protein: 6g