Roasted Carrot and Fennel with Caramelised Onions and Kale Salad

Roasted Carrot and Fennel with Caramelised Onions and Kale Salad

Nutrient rich delight – this Roasted Carrot and Fennel Salad with Caramelised Onions and Kale is a symphony of flavours and a celebration of wholesome ingredients. Packed with essential nutrients, this dish is a testament to the fact that healthy eating can be both delicious and satisfying.

This Roasted Carrot and Fennel Salad with Caramelised Onions and Kale is not just a dish; it’s a celebration of health and taste. The blend of roasted vegetables, sweet caramelized onions, and nutrient-rich kale is a true symphony of flavors.

Carrots, are more than just a crunchy snack – they are a nutritional powerhouse. Packed with essential vitamins and minerals, including vitamin A, vitamin K, and potassium, they play a pivotal role in maintaining overall health. The abundance of beta-carotene, a potent antioxidant, supports healthy vision, boosts immune function, and promotes radiant skin. Furthermore, the high fiber content aids in digestion, regulating blood sugar levels, and promoting a healthy gut. With their impressive combination of nutrients, carrots are a versatile and delicious addition to any diet, offering a myriad of benefits beyond their vibrant orange hue. (1)

Fennel, with its unique licorice-like flavor, is a treasure trove of health benefits. It shines as a digestive aid, thanks to its fiber content and compounds like anethole, which soothe gastrointestinal discomfort (2). This aromatic vegetable is also a rich source of antioxidants, including vitamin C, that combat oxidative stress and inflammation within the body. With immune-boosting properties, fennel supports the body’s natural defense system. Additionally, its calcium content contributes to strong bones, while its multifaceted health benefits make it a valuable addition to any balanced diet.

Kale, often hailed as a nutritional superstar, stands out as a leafy green with unparalleled nutrient density. Bursting with essential vitamins such as A, C, and K, as well as an array of B vitamins, it provides a comprehensive nutritional profile. Moreover, minerals like calcium and potassium contribute to its remarkable health benefits. Kale is a rich source of antioxidants (3) like quercetin and kaempferol, which combat inflammation and oxidative stress, promoting long-term health. Its fiber content aids in heart health by reducing cholesterol levels, and its potassium content helps regulate blood pressure. Incorporating kale into your diet not only adds vibrant flavor and texture but also elevates your overall well-being.




  • 8 medium-sized carrots, peeled and sliced diagonally into 1 cm pieces
  • 2 fennel bulbs, trimmed and cut into 5 mm slices, fronds reserved
  • 2 T extra-virgin olive oil
  • 2 brown onions, finely sliced
  • goat cheese 80g (3 oz)
  • kale 450g  (14 oz)
  • 1 lime, cut into wedges
  • Sea salt and black pepper
  • 2 tsps cumin powder
  • 2 garlic cloves, minced
  • 4 thyme sprigs, leaves picked
  • 1 T apple cider vinegar


Preheat your oven to 200°C/400°F/Gas Mark 6.


Place the sliced carrots in a bowl and toss them with cumin, garlic, thyme, apple cider vinegar, and 1 tablespoon of olive oil. Spread the seasoned carrots onto a large baking tray and place it in the oven. Roast for 25 minutes.

After 25 minutes, add the fennel slices to the same baking tray. Gently stir to coat the fennel in the aromatic spice mix. Sprinkle with a little extra salt and return to the oven. Continue baking for another 30 minutes, or until both the carrots and fennel are beautifully golden.

While the carrots and fennel are roasting, heat the remaining olive oil in a large skillet pan. Add the sliced onions. Cook for about 10-15 minutes, stirring occasionally, until the onions turn golden and sweet.

In a large mixing bowl, combine the roasted carrots and fennel with the caramelised onions and kale. Top the salad with crumbled goat cheese for a creamy, tangy finish.

Sprinkle over the reserved fennel fronds for a burst of fresh flavour.

Serving Suggestions

Roasted Carrots with Spicy Chicken Bites


Serve the salad with lime wedges to add a zesty kick that brings all the flavours together.

You may also like to serve it with my Chilli Spiced Chicken Bites

Final Thoughts

I love hearing from you, keep in touch and let me know if you make them! You will absolutely love this recipe – delicious & nutritious!

Be Well




BHF 7 Day Meal Plan

Need some help with healthy eating? When planning for the week, I think about:

  • 2-3 breakfast options I like
  • A few entrees that could double as dinner or lunch
  • A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
  • A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
  • Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks…

……and then make your grocery list around that.

Or, you can let me make the whole plan for you, with this 7 Day Meal Plan that has delicious, easy and healthy recipes!




1: Sharma KD, Karki S, Thakur NS, Attri S. Chemical composition, functional properties and processing of carrot-a review. J Food Sci Technol. 2012 Feb;49(1):22-32. doi: 10.1007/s13197-011-0310-7. Epub 2011 Mar 18. PMID: 23572822; PMCID: PMC3550877. Web,

2: Valussi, Marco. “Functional foods with digestion-enhancing properties.” International journal of food sciences and nutrition vol. 63 Suppl 1 (2012): 82-9. doi:10.3109/09637486.2011.627841. Web,

3: Sikora, Elżbieta, and Izabela Bodziarczyk. “Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked.” Acta scientiarum polonorum. Technologia alimentaria vol. 11,3 (2012): 239-48. Web, 


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