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Spiced Carrot Salad with Olives, Feta and Parsley Recipe

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS

Spiced carrot saladThis traditional spiced carrot salad, called houria, is uniquely Tunisian with a combination of ingredients typical of North Africa and the Mediterranean. The three Cs — caraway, coriander and cumin — provide its distinctive flavor. This recipe can be prepared ahead: make it today, serve it tomorrow for a great salad that's rich in beta carotene.

Ingredients

1 pound carrots, sliced in 1/4-inch rounds
1/4 cup fresh lemon juice
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon ground caraway
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon (or to taste) hot sauce or harissa *
Freshly-ground pepper to taste
1/4 cup crumbled feta cheese
1/4 cup sliced kalamata olives
2 tablespoons chopped Italian (flat-leaved) parsley

Directions

  1. Bring a saucepan with water to a boil. Add carrots. Reduce heat and simmer for 5 to 7 minutes until tender crisp. Drain. Transfer to a bowl of ice water to chill. Set aside.
  2. In a separate bowl combine lemon juice, olive oil, garlic, caraway, coriander and cumin. Whisk together to make a dressing. Add hot sauce. Season with pepper.
  3. Drain carrots; transfer to a serving bowl. Drizzle dressing over the carrots; mix to coat carrots with the dressing.
  4. Add feta cheese, olives and parsley. Toss to blend ingredients. Serve.

Cooking Note

* Tunisian carrot salad is traditionally made with harissa, a condiment and ingredient made of red chili peppers, garlic, caraway, coriander, cumin, olive oil and sometimes tomatoes. It can be purchased in Middle Eastern food markets and used to flavor soups, stews, couscous and other dishes. In this recipe, hot sauce may be substituted.

Nutrition Information

Serves 6

Calories: 80; Calories from fat: 40
Total fat: 4.5g; Saturated fat: 1.5g; Trans fat: 0g
Cholesterol: 5mg; Sodium: 180mg
Total carbohydrate: 9g; Dietary fiber: 3g; Sugars: 4g
Protein 2g