Braised Carrots and Parsnips

Vegetarian
Gluten Free
Very Healthy
Health score
64%
Braised Carrots and Parsnips
55 min.
6
291kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate any meal? Look no further than this delightful recipe for Braised Carrots and Parsnips! With a harmony of textures and flavors, this vegetarian and gluten-free dish not only pleases the palate but also packs a healthy punch, boasting a health score of 64.

Fresh, earthy carrots and parsnips are lovingly braised until tender, embracing the warmth of spices like paprika and coriander. Infused with the aromatic essence of garlic and sweet red onion, every bite is a celebration of wholesome goodness. Drizzled with a luscious, yogurt-coriander sauce and a hint of toasted spices, these vibrant root vegetables become the star of your dinner table.

Perfect for family gatherings or elegant dinner parties alike, this dish serves six, making it an ideal choice to share with loved ones. Plus, it can be prepared in just 55 minutes—allowing you to enjoy more time with your guests as you savor the delicious flavors of this nutritious side. With just 291 calories per serving, you can indulge guilt-free while fueling your body with nourishing ingredients. So grab your apron and get ready to impress, as Braised Carrots and Parsnips will surely become a favorite in your culinary repertoire!

Ingredients

  • 0.3 teaspoon pepper black
  • medium carrots peeled cut in large chunks on the bias
  • 0.5 teaspoon coriander seed 
  • large handful parsley leaves finely chopped
  • cloves garlic smashed
  • 0.3 cup yogurt plain low-fat
  • 0.3 cup olive oil 
  • tablespoon paprika 
  • medium parsnips peeled cut in large chunks
  • large onion diced red
  • teaspoons salt plus more to taste

Equipment

  • bowl
  • frying pan
  • pot
  • slotted spoon

Directions

  1. Heat 3 TBSP olive oil in medium pot over medium heat.
  2. Add onion and garlic, stirring occasionally until soft and glistening (6 minutes).
  3. Add paprika, half the coriander, and salt; cook until oil turns deep red (about 1 minute).
  4. Add carrots, parsnips, and just enough water to cover (about 3 cups).
  5. Bring to a simmer and cook until carrots are tender (20 minutes).
  6. 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.
  7. Heat remaining TBSP oil in small skillet over medium heat.
  8. Add rest of coriander and toast for a minute. Stir parsley into yogurt; season with salt and pepper.
  9. Transfer to serving bowl; drizzle on flavored coriander oil. Spoon vegetables onto platter with some cooking liquid.
  10. Serve with yogurt-coriander sauce.

Nutrition Facts

Calories291kcal
Protein5.86%
Fat30.06%
Carbs64.08%

Properties

Glycemic Index
39.14
Glycemic Load
17.26
Inflammation Score
-10
Nutrition Score
27.329565525055%

Flavonoids

Apigenin
1.45mg
Luteolin
0.11mg
Isorhamnetin
0.92mg
Kaempferol
0.33mg
Myricetin
0.17mg
Quercetin
5.98mg

Nutrients percent of daily need

Calories:291.03kcal
14.55%
Fat:10.24g
15.76%
Saturated Fat:1.55g
9.66%
Carbohydrates:49.12g
16.37%
Net Carbohydrates:35.84g
13.03%
Sugar:15.66g
17.4%
Cholesterol:0.82mg
0.27%
Sodium:863.97mg
37.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.49g
8.99%
Vitamin A:14226.28IU
284.53%
Vitamin K:74.8µg
71.23%
Manganese:1.37mg
68.33%
Fiber:13.28g
53.11%
Vitamin C:42.95mg
52.07%
Folate:160.56µg
40.14%
Vitamin E:5.27mg
35.11%
Potassium:1135.67mg
32.45%
Phosphorus:208.04mg
20.8%
Magnesium:77.46mg
19.37%
Vitamin B6:0.38mg
18.88%
Vitamin B1:0.26mg
17.53%
Vitamin B5:1.61mg
16.1%
Copper:0.31mg
15.61%
Calcium:139.7mg
13.97%
Vitamin B3:2.43mg
12.14%
Vitamin B2:0.2mg
11.91%
Zinc:1.66mg
11.06%
Iron:1.93mg
10.71%
Selenium:4.75µg
6.79%
Vitamin B12:0.08µg
1.27%
Source:My Recipes