Savory Curried Roasted Carrots

A simple roasted vegetable dish built on warm spices, tomato paste, and garlic. Nothing sweet here—just savory depth and Mediterranean-friendly ingredients.

Ingredients

• 2 lbs carrots, peeled and cut into thick batons

• 3 Tbsp olive oil

• 1 tsp kosher salt

• ½ tsp black pepper

• If using Garam Masala:

  • 1 ½ tsp Garam Masala

• If using individual spices:

  • 1 tsp cumin

  • 1 tsp coriander

  • ½ tsp turmeric

  • ½ tsp smoked paprika

  • ¼ tsp ground fenugreek or ½ tsp mustard powder (optional)

• 2 cloves garlic, minced or grated

• 1 Tbsp tomato paste

• 1–2 Tbsp water

• 1 Tbsp lemon juice

• Fresh cilantro or parsley (optional)

Method

1. Preheat the oven to 425°F.
High heat gives the carrots color without making them sugary.

2. Make the spice paste.
In a bowl, mix the olive oil, tomato paste, garlic, lemon juice, salt, pepper, and either the Garam Masala or the individual spices.
Add 1–2 tablespoons of water to loosen the paste so it coats evenly.

3. Coat the carrots.
Add the carrots to the bowl and toss until every piece is covered.

4. Roast.
Spread in a single layer on a parchment-lined sheet pan.
Roast for 20–25 minutes, turning once, until edges are browned and the carrots are tender but not soft.

5. Finish.
Taste and adjust salt. Add a final squeeze of lemon.
Top with a little cilantro or parsley if you want color.

Nutrition Note

Carrots fit easily into the Mediterranean pattern when prepared without added sugars.
A 9-ounce (225 g) raw vegetable serving counts as one Mediterranean Diet point.
A serving of these roasted carrots provides roughly ¾ to 1 full Med Diet vegetable point, depending on your portion.
Pairing this dish with fish or legumes adds another point or two—an easy way to build a Med Diet meal without effort.