Jamie Oliver Carrot And Grain Salad

This salad is what I make when I need to feel like I’ve got my life together — even if the house is a mess and I’m still in my pyjamas at noon. It’s bright, crunchy, a little sweet, a little salty, and it makes you look like the kind of person who buys heritage carrots on purpose (even if you just grabbed whatever was cheap at the shop).

I first threw this together on a hot spring day when I had a packet of cooked grains I didn’t know what to do with, and some carrots that were on the brink. I thought, “what would Jamie do?” — and turns out, Jamie would char those carrots, splash them in pomegranate dressing, and toss it all with mint and feta like the laid-back food wizard he is. I’ve been hooked ever since.

It’s a total show-off dish that’s secretly no-fuss. You can eat it warm or cold, fancy or scrappy. Just don’t skip the mint. Trust me.

Why You’ll Love It

• It’s got texture for days – crunchy carrots, juicy pops of pomegranate, soft grains.
• Sweet and tangy in every bite – the dressing is a knockout.
• Looks way fancier than it is – perfect for guests or just your own smug lunch.
• Meal-prep friendly – it holds up great in the fridge.
• Warm or cold, it still slaps – flexible and delicious either way.
• No weird ingredients – everything is easy to find, or swap.

Ingredients

• 350g mixed-colour baby heritage carrots
• 1 pomegranate
• 1 large bunch fresh mint (about 60g)
• 1 x 250g pack mixed cooked grains (like quinoa, bulgur, rice mix)
• 40g feta cheese

For the dressing:

• Juice from ½ pomegranate (about 2 tbsp, ish)
• 1 tbsp red wine vinegar
• 2 tsp extra-virgin olive oil
• Salt and black pepper

How to Make It

Get your carrots golden:

Wash your carrots and halve the big ones lengthwise so they’re all sort of the same size. Throw them into a cold non-stick frying pan with 1 tbsp olive oil, salt, and pepper. Turn the heat to medium-high and cook for about 15 minutes, tossing now and then, until they’re tender with lovely dark edges.

Whip up the dressing:

While the carrots do their thing, squeeze the juice from half your pomegranate into a big bowl — use a sieve unless you like surprise seeds. Add the vinegar, olive oil, and a pinch of salt and pepper. Give it a stir. It should taste zippy and slightly sweet.

Chop your mint like a boss:

Grab the leafy top half of your mint and chop it finely. You want about 2–3 tablespoons. Save a few nice leaves to throw on top later — for flair.

Toss the carrots in:

Once the carrots are caramelised and tender, transfer them to the bowl with the dressing. Let them hang out while you deal with the grains.

Warm your grains (optional but worth it):

In the same pan — no need to wash it — toss in your grains with a splash of water. Stir them for a minute or two until just warmed through and steamy. Nothing fancy.

Bring it all together:

Tip the warm grains into the bowl with the carrots and dressing. Add the chopped mint. Mix it all gently so the grains soak up all that lovely pomegranate dressing.

Add the sparkle and the crumble:

Hold the other pomegranate half over the salad and bash it with a wooden spoon to release the seeds — a bit messy, but satisfying. Crumble the feta over everything. Top with the reserved mint. Done.

Common Mistakes and How to Dodge Them

Why are my carrots still hard?
You probably didn’t give them enough time. They need to soften and brown. Keep tossing and be patient.

My dressing’s too sharp — what now?
Add a tiny drizzle of honey or a bit more olive oil. Pomegranates can be tart depending on the batch.

My grains clumped up. Help!
Splash a bit of water while warming and fluff with a fork. Or use your fingers to break them up before heating.

Do I really need fresh mint?
Honestly, yes. Dried mint doesn’t cut it here — you need that fresh, green bite to lift the whole thing.

Storage and Reheating

Fridge: Keeps well in a sealed container for up to 3 days. The flavours settle and deepen — it’s actually even better the next day.
Reheating: You can warm it slightly in a pan or microwave, but don’t overdo it or the mint gets sad.
Freezer: Wouldn’t recommend it. The textures go weird and the grains get mushy.

Frequently Asked Questions

Can I use regular carrots?
Yep! Just peel and chop them into chunky sticks. Roast or sauté as needed.

What grains work best?
Quinoa, bulgur, barley, couscous, or even brown rice. Use whatever’s cooked and ready.

Is this good for meal prep?
Absolutely. Just keep the feta and herbs separate until you serve.

Can I add protein?
Sure — grilled chicken, chickpeas, or even a soft-boiled egg would be fab.

Nutrition Facts (Per Serving):

• Calories: ~320
• Fat: 14g
• Carbs: 40g
• Protein: 9g
• Sodium: ~240mg
• Sugar: ~9g