Spiced Root-Vegetable Wedges

Lightly crushed coriander seeds and a hint of cinnamon accentuate the flavors of sweet potatoes, parsnips, and carrots, baked in wedges to make dippers for a tangy mustard and yogurt dip.

From Eat to Beat High Blood Pressure

Spiced Root-Vegetable Wedges Spiced Root-Vegetable Wedges

Ingredients

  • 2 large carrots
  • 2 parsnips
  • Juice of 1 lime
  • 2 tablespoons canola oil
  • 2 tablespoons lightly crushed coriander seeds
  • 1/2 teaspoon ground cinnamon
  • 1 1/2 pounds sweet potatoes, peeled
  • Salt and pepper

Dip Ingredients

  • 2 teaspoons Dijon mustard
  • 1 teaspoon sugar
  • Grated zest of 1 lime
  • 7 ounces plain low-fat yogurt
  • 3 tablespoons chopped fresh dill, plus extra to garnish

    How to make it  1 hour, 15 minutes


  • 1

    Preheat the oven to 425°F. Cut the carrots across in half. Cut the narrow halves in half lengthwise and each of the larger halves into quarters lengthwise. Cut up the parsnips in the same way. Place the prepared vegetables in a saucepan and pour in just enough water to cover them. Bring to the boil, then reduce the heat slightly and part cover the pan. Leave the vegetables to cook for 2 minutes.

  • 2

    Meanwhile, mix together the lime juice, oil, coriander, cinnamon, and salt and pepper to taste in a large roasting pan. Cut the sweet potatoes across in half, then into thick wedges, about the same size as the pieces of carrot and parsnip. Add the sweet potato wedges to the pan and turn them in the spice mixture until they are well coated, then push them to one side of the pan.

  • 3

    Drain the carrots and parsnips and add them to the roasting pan. Use a spoon and fork to turn the hot vegetables and
    coat them with the spice mixture. Place the roasting pan in the oven and bake, stirring and turning the vegetables twice, until they are well browned in places and just tender, about 40 minutes.

  • 4

    While the vegetables are baking, make the dip. Mix together the mustard, sugar, and lime zest, then stir in the yogurt and dill. Transfer the dip to a serving bowl, cover, and set aside until the vegetables are ready.

  • 5

    Remove the vegetable wedges from the oven and leave them to cool slightly. Garnish the mustard dip with a little extra dill, and serve with the vegetables. Serves 4.

Some More Ideas

*Chile and herb dip: Mix plain low-fat yogurt with 1 tablespoon chopped fresh mint, 2 tablespoons chopped fresh cilantro, 1 small fresh green chile, seeded and finely chopped, and grated zest of 1 lemon. Use juice from lemon
in spice mixture for coating vegetables instead of lime juice.

*Coat vegetables with a spice mixture made from lemon juice instead of lime juice, 1 tablespoon caraway seeds instead of coriander seeds, and ground mace instead of cinnamon. Use lemon zest instead of lime zest.

FACTOID:

Parsnips were eaten by both the Greeks and the Romans, but the variety common today was not developed until the Middle Ages. Parsnips were an important staple food before the introduction of the potato.

Nutritional Information(per serving)

  • Calories: 380
  • Calories from Fat: 80
  • Fat: 9g
  • Saturated Fat: 1g
  • Sodium: 150mg
  • Carbs: 69g
  • Protein: 8g
  • Fiber: 11g

Blood Pressure Nutrients
57mg Vitamin C, 47mg Magnesium, 776mg Potassium, 196mg Calcium