Spring Carrot Salad Cups

Vegetarian , Vegan


Seed mix:
3 tablespoons sesame seeds
3 tablespoons pumpkin seeds
3 tablespoons sunflower seeds
1 tablespoon tamari or soy sauce

1 lettuce, leaves separated, washed and dried (Janefield Hydroponics)
3 carrots -approximately 200g, grated or cut into julienne strips (Ettrick Gardens)
3 – 4 small radishes -approximately 100g, finely sliced (Waewae Permaculture)
2 large sprigs of mint, leaves finely shredded (Janefield Hydroponics)
1 large red-skinned apple (Willowbrook Orchards)

2 tablespoons flaxseed oil
Juice of half a lemon
1 tablespoon coconut sugar
1 tablespoon rice wine vinegar
1 tablespoon almond butter (BayRd)
2cm fresh ginger, finely grated
Dash of chilli flakes -optional
Black pepper and sea salt, to taste

To garnish:
Microgreens (Brightside Microgreens) or baby mint leaves (Janefield Hydroponics) 


Seed mix:
Preheat oven to 170° Celsius. Spray a small baking dish with oil. Mix seeds and tamari/soy sauce together; spread seeds evenly in the baking dish. Bake for 15 – 20 minutes, stirring after 10 minutes. They are done when they smell delicious and are lightly browned. Remove from oven, stirring immediately to prevent sticking. Set aside to cool.

Place lettuce leaves on a serving platter. Place carrots, radishes, and mint in a large bowl. Finely slice or chop the apple and add to bowl.

Mix together dressing ingredients with a mini blender or shake in a screw-top jar until well-combined; pour over salad ingredients and mix well.

To serve:
Fill each lettuce leaf with a spoonful of salad. Garnish with seed mix and microgreens/baby mint leaves. Serve immediately.


Individual serves of salad look so appealing – I’m sure both children and adults eat more vegetables when they are served in their own ‘cup’. Even better, these can be eaten using your fingers! If you prefer, leave the seeds untoasted and add a splash of tamari to the dressing instead.

Makes: at least 12 small serves (depending on size of lettuce leaves)

If you would like to download a printable version of this recipe, please click here


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