Meat Free Monday: Egyptian Roast Carrot & Avocado Salad

Carrot and Avocado Salad Abel and Cole

Continuing our Meat Free Monday recipe series, this carrot and avocado salad ticks all the nutritional boxes: plenty of seasonal vegetables, nutritious beans, superfood sprouts and loads of healthy fats from the avocado.

Launched by Paul, Mary and Stella McCartney in 2009, the Meat Free Monday campaign is going mainstream, as families recognise the environmental, health and money-saving benefits of opting for one or more vegetarian or vegan days a week.  It’s all too easy though to get stuck in a pasta and cheese rut, so we asked ‘farm-to-front door’ pioneers Abel & Cole to share three simple, inspiring meat-free meals from their recipe box collection that the whole family will love. 


Serves 2 adults.


  • 5 carrots
  • 3 tbsp olive oil
  • Sea salt and freshly ground pepper
  • 2 large handfuls of baby leaf spinach
  • 100g alfalfa sprouts
  • 1 orange
  • A handful of mint 
  • 1 garlic clove
  • 1 tsp coriander seeds or ground coriander
  • 2 tsp cumin seeds
  • 1 tbsp pine nuts, almonds or any nuts you fancy
  • 400g tin of cannellini beans
  • 1 avocado
  • Method

    1. Heat your oven to 220°C/Fan 200°C/Gas 7. Halve your carrots lengthwise (or quarter if they’re really big). Tumble them into a roasting tin. Drizzle with 1 tbsp olive oil. Season. Roast for 30 mins till tender and a little crisp around the edges.
    2. Roughly slice the baby leaf spinach. Place into a large bowl along with the sprouts. Grate the zest of the orange and add to the bowl
    3. Juice your orange in a food processor or blender. Add 5 large mint leaves, 2 tbsp olive oil and a pinch of salt. Blitz till smooth. If you don’t have a processor, finely chop the mint and whisk the dressing together in a bowl.
    4. Peel and grate your garlic. When the carrots are done, stir the garlic, 2 tsp cumin, 1 tsp coriander seeds or coriander and 1 tsp nuts through them. Pop back in the oven for 3 mins or till the pine nuts are golden.
    5. Drain the beans and rinse them. Fold them through the roast carrots.
    6. Pop half the carrots in the bowl with the spinach. Pour over the dressing and stir to mix.
    7. Scatter the remaining spiced carrots over the top of the salad. Halve and stone your avocado. Slice, peel and place on top of the salad. Scatter over the remaining mint leaves to serve.

    See more Meat Free Monday recipe ideas here.

    Abel & Cole deliver fresh, seasonal, organic vegetables, fruit, high welfare meat and fish to homes across the UK. Their recipe box service (winner of the Mr Fox recipe box challenge!) provides everything you need to cook nutritious, simple meals from scratch.  They are currently offering 50% of first and fourth boxes (and a £10 shopping voucher). Find out more at Abel & Cole and see check out their full recipe collection for more inspiration.