Written in 2015, 11 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
With a complex flavor that delivers the heat, harissa is a North African hot chile paste that transforms carrots into an adventurous side dish. Carrots are massaged with a sweet and spicy honey-harissa, then roasted to tender perfection. Because it is difficult to run small amounts of ingredients through a food processor, this recipe yields extra paste.
Ingredients
1 pound small whole carrots, scrubbed and peeled
2 tablespoons harissa paste
1 tablespoon honey
2 tablespoons extra-virgin olive
oil, plus more for the pan
¼ teaspoon kosher salt
¼ teaspoon cracked black pepper
Harissa Paste
2 ounces dried chile peppers, stemmed and seeded (see Cooking Note)
½ teaspoon whole coriander seeds
½ teaspoon whole caraway seeds
½ teaspoon whole cumin seeds
2 large cloves garlic, peeled
½ teaspoon kosher salt
Juice of one small lemon
1 tablespoon olive oil
Directions
- To make the harissa paste: Soak dried chile peppers in hot water until rehydrated (about 30 minutes). Drain and set aside.
- Toast the whole spices in a dry skillet over medium heat until fragrant, about 4 minutes. Move the spices around in the pan to prevent burning.
- Grind the toasted whole spices into a powder using a spice or coffee bean grinder.
- In a food processor, combine peppers, ground spices, garlic cloves, salt and lemon juice. Process on high and drizzle olive oil in until a smooth paste forms.
- To make roasted carrots: Preheat the oven to 425°F.
- Line a sheet pan with foil and lightly brush with oil. Whisk together 2 tablespoons of the harissa paste, honey and olive oil in a small bowl.
- Generously coat the carrots with the honey-harissa mixture. Arrange on the prepared sheet pan and sprinkle with salt and pepper.
- Roast for 25-30 minutes, turning once or twice, until fork tender.
Cooking Note
- For the dried chiles, experiment with combinations of varieties such as puya, pasilla, ancho and guanjillo peppers.
Nutrition Information
Serving size: 4 ounces
Serves 4
Calories: 120; Total fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 198mg; Carbohydrates: 14g; Fiber: 3g; Sugars: 9g; Protein: 1g; Potassium: 328mg; Phosphorus: 36mg
Marisa Moore, MBA, RDN, LDMarisa Moore, MBA, RDN, LD, is a nutrition consultant based in Atlanta and adjunct faculty at Georgia State University. Follow her at MarisaMoore.com, on Twitter or Instagram.