Roasted Carrots with Warm Spices & Maple
Simple, fragrant, and colorful — carrots roasted with warm spices, olive oil, and a touch of maple for sweetness. A dish that sits perfectly between the Mediterranean and American traditions of the holiday table.
Serves: 6
Prep time: 10 minutes
Cook time: 25–30 minutes
Ingredients
- 2 pounds carrots, peeled and cut into 3-inch sticks
- 2 tablespoons olive oil
- 1 teaspoon garam masala or ½ teaspoon each cumin, coriander, and cinnamon
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon maple syrup
- 1 tablespoon lemon juice
- Fresh parsley for garnish
Instructions
- Preheat oven:
Set oven to 400°F and line a sheet pan with parchment paper or foil. - Season:
Toss carrots with olive oil, spices, salt, and pepper until evenly coated. - Roast:
Spread carrots evenly on the pan and roast for 25–30 minutes, turning once halfway through, until golden and caramelized. - Finish:
Drizzle warm carrots with maple syrup and lemon juice just before serving. Sprinkle with fresh parsley for color and freshness.
Nutrition & Culinary Medicine Notes
Carrots are rich in beta-carotene, a precursor to vitamin A that supports vision and immune health. Roasting enhances their natural sweetness through caramelization, while the olive oil boosts absorption of fat-soluble nutrients.
The spices — garam masala, cumin, coriander, and cinnamon — add warmth and depth. These classic Mediterranean and Indian spice profiles are more than flavor: they’re loaded with antioxidants and polyphenols that help reduce inflammation and support your mitochondria.
If your local store doesn’t carry them, you can easily order online. I use these blends not just for poultry and vegetables, but also in salads and vinaigrettes — a reminder that spices are the bridge between food and early medicine.
Mediterranean Diet Points
1 point for vegetables (225 grams raw = 1 Mediterranean point).
Nutritional Information (per serving)
- Calories: ~120
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 210mg
- Carbohydrates: 18g
- Dietary Fiber: 4g
- Sugar: 10g
- Protein: 2g
Warm, bright, and earthy — proof that carrots can be as exciting as the turkey.