Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

Banish blandness with Moroccan Spiced Carrots With Yogurt Sauce

If you’re tired of serving your family the same ho-hum vegetables each night, try this: Moroccan Spiced Carrots With Yogurt Sauce.

Associated Press

If you’re tired of serving your family the same ho-hum vegetables each night, try this: Moroccan Spiced Carrots With Yogurt Sauce.

Serving a couple of vegetables every night at dinner is a great strategy for families with picky eaters.

Offering young kids a choice ("Would you like green beans or parsnips or both tonight?") gives them a small but important sense of efficacy, while also helping to demystify ingredients that are served at the table. And for the rest of us, eating a couple of vegetables with each meal is a great chance to get in the variety of nutrients that keeps us healthy.

But two vegetables a night adds up quickly, and we can find ourselves a little lost for creative preparations, especially when time is short.

One of my favorite ways to cook veggies quickly is the pan-saute/steam method. It melds the best of sauteing (a little fat and flavor) and steaming (speedy cooking without bland boiling).

Start by adding a little fat to a saute pan. I love coconut oil for its healthy benefits and slightly nutty and exotic notes, but any neutral oil will do.

Saute the veggies for a couple of minutes, adding in whatever spices or aromatics your family loves. You can go simple with shallots or garlic or more complex with curry paste.

Next, add liquid — water, broth, citrus juice — and cover to steam for a few minutes. Once the veggies are crisp-tender, uncover the pan and allow the liquid to evaporate, leaving the veggies in a tasty and simple glaze. Top with some kind of acid — lime juice and tangy plain yogurt both work well with a variety of flavors.

And the final touch? Something crunchy (like pumpkin seeds or chopped nuts) and something fresh like chopped basil, cilantro or mint.

MOROCCAN SPICED CARROTS WITH YOGURT SAUCE

½ teaspoon mustard seed

1 teaspoon coconut oil

½ teaspoon ground cumin

¾ teaspoon ras el hanout (Moroccan seasoning)

¼ teaspoon smoked paprika

½ teaspoon granulated garlic

1 pound baby carrots, peeled

¼ teaspoon kosher salt

¼ cup chicken or vegetable stock

1 tablespoon lime juice

For the sauce:

¼ cup plain Greek low-fat yogurt

1 tablespoon lime juice

¼ teaspoon smoked paprika

¼ teaspoon salt

2 tablespoons toasted chopped walnuts

Torn mint leaves for garnish

Heat a large saute pan over medium heat. Cook the mustard seed in coconut oil until fragrant, about 1 minute. Add the cumin, ras el hanout, paprika and granulated garlic and stir. Add the carrots and salt and stir to coat carrots with spices, and cook until the spices are deep in color, stirring, about 3 minutes.

Then deglaze the pan with stock and lime juice. Cover the pan and let steam for 3 minutes, then uncover and cook until liquid evaporates, another 2 minutes.

Meanwhile, make the sauce by mixing yogurt, lime juice, smoked paprika and salt in a small bowl. Lay the carrots on a platter and spoon some yogurt over the carrots. Top with walnuts and mint leaves to serve.

Serves 4.

Nutrition information per serving: 97 calories (35 calories from fat), 4g fat (1g saturated, 0g trans fats), 1mg cholesterol, 294mg sodium, 13g carbohydrates, 3g fiber, 8g sugar, 3g protein.

Banish blandness with Moroccan Spiced Carrots With Yogurt Sauce 09/15/16 [Last modified: Thursday, September 15, 2016 1:36pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. College basketball scandal dips into Tampa Bay

    Preps

    Tuesday's national college basketball scandal has recruiting ties to Tampa Bay.

    In this March 15, 2012, file photo, San Diego State assistant coach Tony Bland, left, talks during NCAA college basketball practice in Columbus, Ohio. Bland was identified in court papers, and is among 10 people facing federal charges in Manhattan federal court, Tuesday in a wide probe of fraud and corruption in the NCAA, authorities said. [AP Photo/Tony Dejak, File]
  2. Datz to open in St. Petersburg, join the James Museum of Western and Wildlife Art

    Food & Dining

    Now Datz news.

    Get it? Tuesday, Datz, the longtime line-out-the-door, oft-Instagrammed and -Yelped Tampa stalwart known for shock-and-awe sandwiches and oh-so-much bacon, announced it is coming to St. Petersburg.

    Lunch guest eat at Datz Deli at 2616 South MacDill Ave. in Tampa. Times files.
  3. Republican leader McConnell pulls the plug on latest Obamacare repeal effort

    WASHINGTON --- Sen. Mitch McConnell on Tuesday officially pulled the plug on the latest plan to repeal the health care law, telling senators they will not vote on the measure and effectively admitting defeat in the last-gasp drive to fulfill a core promise of President Donald Trump and Republican lawmakers.

    Senate Majority Leader Mitch McConnell of Ky. listens during a news conference on Capitol Hill in Washington, Tuesday, Feb. 7, 2017, after the Senate confirmed Betsy DeVos as education secretary. DeVos was approved by the narrowest of margins, with Vice President Mike Pence breaking a 50-50 tie in a historic vote. (AP Photo/J. Scott Applewhite) DCSA119
  4. Lightning's Brayden Point could be perfect fit alongside Steven Stamkos, Nikita Kucherov

    Lightning Strikes

    SUNRISE — Brayden Point ended last season as the Lightning's No. 1 center, thrust into the role as a rookie due to injuries.

    Lightning center Brayden Point (21) advances the puck through the neutral zone during Friday's preseason game against the Nashville Predators. [DOUGLAS R. CLIFFORD  |  Times]
  5. For starters: Rays at Yankees, with Blake Snell starting, Wilson Ramos cashing in

    Blogs

    The Rays open their final road series of the season tonight at Yankee Stadium, which is also where they played their first of the season.

    LHP Blake Snell will be on the mound for the Rays, looking to continue his successful late-season run, in which he is 4-0, 2,57 over his last eight starts.

    Tonight marks Wilson Ramos' 55th start of the season.