This carrot recipe is a creative and festive way to incorporate nutritious, high-fiber vegetables into your diet. The use of “Yaji spice relish” sure caught my attention. This spice is native to the Muslim community of West Africa and is incorporated into many meals such as meat dishes and vegetable dishes – like this one! The spice is one that includes a variety of spice combinations and is sure to get those tastebuds kicking! Include this recipe as a meal or a side in your day to provide yourself with a nutritiously delicious alternative to eating carrots!
Roasted Carrot & Yaji spice relish Ingredients:
4 pounds carrots, scrubbed, cut into 3- to 4-inch pieces, halved lengthwise if thick
¼ cup neutral oil, such as grapeseed or vegetable oil
1/6th tsp Kosher salt (use a pinch)
1 (1 1/2-inch) piece fresh ginger, scrubbed
1 cup thinly sliced scallions (from about 5 scallions)
1 tablespoon roasted peanut oil (optional)
1 tablespoon yaji spice (see Tip)
¼ teaspoon smoked paprika
½ cup chopped fresh parsley
¼ cup toasted unsalted peanuts, roughly chopped
- Heat oven to 400 degrees. Toss the carrots with 2 tablespoons of oil, and season lightly with salt. Spread in an even layer on 2 baking sheets and roast until vegetables are tender and caramelized in spots, about 40 minutes, rotating sheet pans once halfway through the cooking process.
- As the carrots roast, make the relish: Grate the ginger into a large bowl and add the sliced scallions. Zest 1 lemon over the bowl, and squeeze in the juice from 1 1/2 lemons. (Reserve the other half for serving.) Stir to combine. Add the remaining 2 tablespoons of oil. Stir in the roasted peanut oil (if using), the yaji spice, paprika, and parsley. Stir to combine, then adjust the seasoning if necessary.
- While the vegetables are still warm, gently toss in the large bowl to coat with the relish. Transfer to a platter and scatter the toasted peanuts over the top. Serve with reserved lemon half if you like.
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NutriPledge Food Rating and Therapeutic Health Benefits For Roasted Carrots with Yaji Relish:
This delicious carrot recipe has a load of nutrients and is moderate in calories per serving and a healthy balance of carbohydrates and dietary fiber to help regulate healthy blood sugar. It also has a healthy balance of saturated fat which is important for maintaining cardiovascular health. This recipe e has below healthy qualities that are known to promote positive health and wellbeing if consumed as a part of a healthy diet.
- Moderate in calories per serving
- A healthy balance of saturated fat, carbohydrates, sodium, and dietary fiber
- Contains zero trans-fat and no added sugars
- Great source of iron (3 mg; 15% of daily value)
- Great source of potassium (1322 mg; 20% of daily value)
- Excellent source of Vitamin A (309% of daily value)
- Excellent source of Vitamin K (172% of daily value)
- No food additives, artificial flavor, or color
This delicious carrot dish will meet 100% of the daily vegetable intake according to MyPlate guidelines. It also provides about 8 grams of plant-based protein and 12 grams of dietary fiber per serving. A diet rich in dietary fiber is essential for keeping the digestive system healthy and reducing the risk of heart problems, diabetes, and obesity. This dish also provides about 309% of the daily value of Vitamin A, a vitamin found in carrots. Vitamin A is known to prevent age-related macular eye degeneration. Vitamin A also contains the phytochemical beta carotene, and research shows that this can lower some cancers such as prostate cancer.
When plugged into our food coach rating system, this recipe is rated as a red dot. Some reasons include, being high in fat (22g per serving) which is due in part to the peanuts and vegetable oil. While it does have high fat per serving, the fats that are provided are unsaturated fats. Although unsaturated fats are heart-healthy, balancing the number of fat calories in your diet is important for your overall health and wellness. The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat.
Dietitian Nutritionist Notes and Recommendations:
This delicious carrot recipe brings not only something different and exciting to your table, but it is also full of phytochemicals, minerals, and vitamins, and dietary fiber. However, carotene found in carrots is stored in adipose tissues and the liver. Ingesting large quantities of carotenes can lead to a yellowing of the skin. Watching your portions for this dish and vary your vegetable intake to get variety in your diet is ideal. In addition, carrots are among the foods on which pesticides residues have been most frequently found, so organically grown carrots are better in this case if avilable. If using regular carrots, peel and wash them properly to reduce the amount of pesticides you might be consuming.
Eat with, intention, confidence and responsibility!
The Nutripledge Team
Please note that this page is not medical advice. This can be only used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider before following any diet plan to ensure your personal medical and nutritional needs. Thank you!
This recipe was adapted from NY cooking, and blog content was created by and Joseph Oliva and Mackenzie Merriman, Dietetic Student Interns. , Content was reviewed and approved by Shraddha Chaubey, MS, RDN, CDN/LDN