Health

Braised Carrots and Parsnips

Braised Carrots and Parsnips Recipe

Ingredients

  • 1/4 cup olive oil
  • 1 large red onion, diced
  • 4 cloves garlic, smashed
  • 1 tablespoon paprika
  • 1/2 teaspoon coriander seed
  • 2 teaspoons salt, plus more to taste
  • 8 medium carrots, peeled and cut in large chunks on the bias
  • 8 medium parsnips, peeled, woody core removed and cut in large chunks
  • 1 large handful parsley leaves, finely chopped
  • 1/3 cup low-fat plain yogurt
  • 1/4 teaspoon black pepper

Preparation

1. Heat 3 TBSP olive oil in medium pot over medium heat. Add onion and garlic, stirring occasionally until soft and glistening (6 minutes). Add paprika, half the coriander, and salt; cook until oil turns deep red (about 1 minute). Add carrots, parsnips, and just enough water to cover (about 3 cups).

2. Bring to a simmer and cook until carrots are tender (20 minutes). Remove veggies with slotted spoon; keep cooking liquid until thick and slightly reduced (about 10 minutes more). Season with pepper to taste; return veggies to broth.

3. Heat remaining TBSP oil in small skillet over medium heat. Add rest of coriander and toast for a minute. Stir parsley into yogurt; season with salt and pepper. Transfer to serving bowl; drizzle on flavored coriander oil. Spoon vegetables onto platter with some cooking liquid. Serve with yogurt-coriander sauce.

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  • Cook Time:
  • Yield: Makes 6 servings (serving size: 1 1/3 cups veggies)

Nutritional Information

Calories per serving:280
Fat per serving:10.2g
Saturated fat per serving:1.6g
Monounsaturated fat per serving:6.9g
Polyunsaturated fat per serving:1.3g
Protein per serving:5g
Carbohydrates per serving:46g
Fiber per serving:10g
Cholesterol per serving:1mg
Iron per serving:2mg
Sodium per serving:283mg
Calcium per serving:142mg

Good to Know

The bright orange color of carrots screams ‘I’m healthy!’, and it’s true as this common orange root veggie boasts carotenoids like beta-carotene, a type of vitamin A that boosts your immune system.

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