Falafel Carrot Date and Walnut Salad (Vegan Gluten-Free)
Fresh, vibrant and delicious, this Falafel Carrot Date and Walnut Salad is packed with vegetables, skin and gut loving ingredients and it’s naturally plant-based and gluten-free. Plus, is easy to make in 15 minutes and is great for meal prep.
I love a summery salad and this one is another spin on the viral carrot salad that is everywhere on social media right now (May-June 2025 for those reading). Along with the ribboned carrot, this salad has couscous as the wholegrain, some cucumber and onion for crunch, medjool dates and walnuts for the Middle Eastern flavours and some avocado for creaminess and healthy fats. Add in a delicious zesty dressing and this salad is perfect topped with falafel. I have used the fabulous Middle Eastern Falafel from Cauldron foods but you can also make your own. I have a few recipes here.
Why will I love this salad?
This is so good:
- Fresh, vibrant and packed with colour
- Crunchy, creamy, smooth and tangy
- Zesty and packed with flavour
- A fun spin on the viral carrot salad
- Great for the skin and your gut
- Naturally plant-based, egg-free and dairy-free
- Easily gluten-free
- With nut-free options
- Packed with antioxidants and polyphenols
- Great for summer (or all year round)
- High in fibre
- Plant-based protein powerhouse
- With a range of plant-based diversity
- Great for meal prep
- Ideal for lunchboxes or picnics
- Won’t go soggy
- With a delicious tahini dressing
- A source of healthy fats
If you already love the sound of this salad, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the salad:
- Giant couscous: also known as fregola or pearled couscous, make sure it’s GF where needed or use quinoa, buckwheat or rice as an alternative grain.
- Carrots: peel the carrot into ribbons to create this wonderful texture.
- Cucumber: to add some freshness.
- Red onion: thinly sliced to add crunch. Or, swap for spring onion, chopped small.
- Medjool dates: remove the stones and chop up small to add little bits of sweetness into every bite.
- Pomegranate: to keep this really fresh and juicy.
- Fresh herbs: this recipe uses parsley, mint, coriander and mint, but you can use any combination of these herbs.
- Avocado: to add creaminess and healthy fats.
- Walnuts: for some crunch and texture. Swap for sunflower seeds to make this nut-free.
- Falafel: you can make your own falafel (see some of my recipes here) or buy your favourite from the supermarket. I use the Cauldron Middle Eastern Falafel here which are so good and packed with flavour.
As for the dressing:
- Extra virgin olive oil: the better the quality, the better the dressing will taste. I use Citizens of Soil as their range is amazing.
- Lime: to add some freshness and zestiness.
- Maple syrup: to balance out the acidity. You can also use honey or agave syrup.
- Apple cider vinegar: for tang.
- Garlic: for flavour.
- Chilli flakes: to add some flavour and heat.
- Salt and pepper: to season.
And finally for the tahini dressing:
- Tahini: the smoother and runnier, the better.
- Lemon: to add some tang and juiciness,
Is this gluten-free and nut-free?
This is easily gluten-free as long as you use GF couscous or use another grain. To make it nut-free, swap the walnuts for sunflower seeds. Also check that your falafel are gluten and nut-free, where needed.
How do I make this?
This recipe comes together in a few steps:
- Cook the couscous in a saucepan: according to packet instructions.
- Chop and peel the vegetables: as needed.
- Combine the salad dressing components: and stir well to mix.
- Mix up the tahini dressing: until smooth.
- Toss the couscous with the salad ingredients: and pour over the dressing.
- Divide the salad into two bowls or jars and serve with the falafel: and a drizzle of tahini sauce.
How long will it last?
Keep these salads in the fridge for 2-3 days in sealed containers.
What other recipes can I try?
For more salad recipes:
- Tofu Sushi Salad Jars with Tahini Sauce
- Mexican-Style Black Bean Salad
- Vegan Sticky Chilli Tofu Salad with Harissa
- Mango Edamame Noodle Salad with Almond Satay
- Bruschetta Butterbean Hummus Salad
Falafel Carrot Date and Walnut Salad (Vegan Gluten-Free)
Fresh, vibrant and delicious, this Falafel Carrot Date and Walnut Salad is packed with vegetables, skin and gut loving ingredients and it’s naturally plant-based and gluten-free. Plus, is easy to make in 15 minutes and is great for meal prep.
Ingredients
For the Salad:
- 80g giant couscous
- 2 carrots, peeled into ribbons
- 1 small cucumber, chopped
- ½ red onion, thinly sliced
- 4 medjool dates, pitted and chopped small
- 80g pomegranate
- 1 handful fresh herbs (e.g. parsley, coriander, basil, mint), chopped small
- 1 avocado, cubed
- 40g walnuts, crushed
- 8 falafel balls pieces
For the Dressing:
- 2 tbsp extra virgin olive oil
- 1 lime, juiced and zested
- ½ tbsp maple syrup
- ½ tbsp apple cider vinegar
- 1 garlic clove, crushed
- A pinch of chilli flakes
- Salt and pepper
For the Tahini:
- 2 tbsp runny smooth tahini
- 1 tbsp lemon juice
- 2-3 tbsp water
Instructions
- Firstly cook the couscous. Add to a pan with water, bring to a boil and simmer for 6 minutes, or until cooked. Drain and rinse under cold water.
- Prepare the salad components, peeling, chopping and slicing where needed.
- For the salad dressing, add all of the ingredients to a small jar and stir well to emulsify.
- To make the tahini dressing, add the tahini, lemon 2 tbsp water, salt and pepper to a small bowl and stir until creamy. Add more water as needed.
- Into a large bowl, add the couscous, carrot ribbons, chopped cucumber, red onion, chopped dates, most of the pomegranate, fresh herbs, avocado and walnuts. Pour over the salad dressing and toss well.
- Scoop the salad into two bowls and top with the falafel (4 each). Drizzle over the tahini dressing and the remaining pomegranate. Eat straight away.
- To save this for later, transfer to an airtight container and keep in the fridge for 2-3 days.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Falafel Carrot Date and Walnut Salad so please let me know in the comments below and leave a star review above. If you do make these rolls, I’d love to see, so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With carrot love x
p.s. this recipe was first made with Cauldron Foods and their falafel, but this blog post is not sponsored and all opinions are my own.
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