Enjoy a tangy new twist on veggies and dip

Enjoy a tangy new twist on veggies and dip

Colder weather often makes us crave comfort food. Instead, try these warm potato, parsnip and carrot wedges with a tangy dip to satisfy your snacking cravings.

Enjoy a tangy new twist on veggies and dip
Enjoy a tangy new twist on veggies and dip

Root vegetable wedges with creamy mustard dip

Prep and cooking time: +/- 75 minutes

Ingredients

Wedges

  • 2 large carrots
  • Parsnips
  • Sweet potatoes, peeled
  • 2 tbsp. lime juice
  • 2 tbsp canola oil
  • 1⁄2 tsp. lightly crushed coriander seeds
  • 1 tbsp. ground cinnamon

Dip

  • 2 tsp. salt and pepper
  • 1 tsp. dijon mustard
  • A pinch of sugar
  • The grated zest of 1 lime
  • 3 tbsp. plain, low-fat yogurt
  • Chopped fresh dill

Instructions

  1. Preheat the oven to 220°C (425°F).
  2. Cut the carrots across in half. Then, cut the narrow halves in half lengthwise and each of the larger halves into quarters lengthwise. Cut up the parsnips in the same way.
  3. Place the prepared vegetables in a pot and pour in just enough water to cover them. Bring to a boil, reduce the heat slightly and partially cover the pot. Let the vegetables cook for 2 minutes.
  4. Meanwhile, mix together the lime juice, canola oil, coriander, and cinnamon in a large roasting pan. Add salt and pepper to taste.
  5. Cut the sweet potatoes across in half, then into thick wedges, about the same size as the pieces of carrot and parsnip.
  6. Add the sweet potato wedges to the pan and turn them over in the spice mixture until they are well-coated. Push them to one side of the pan.
  7. Drain the carrots and parsnips well and add them to the roasting pan. Turn the hot vegetables in the pan with a spoon and fork to coat them with the spice mixture.
  8. Place the roasting pan in the oven and bake, stirring occasionally until they are browned and tender, about 40 minutes.
  9. Meanwhile, mix together the mustard, sugar and lime zest. Incorporate the yogurt and dill to the mix.
  10. Transfer the dip to a serving bowl. Cover and set aside until the vegetables are ready.
  11. Remove the vegetable wedges from the oven and let them cool slightly.
  12. Garnish the mustard dip with a little extra dill, and serve with the vegetables.

More dip ideas

Chili and Herb Dip:

Mix plain, low-fat yogurt with 1 tablespoon chopped fresh mint, 2 tablespoons chopped fresh cilantro, 1 small fresh green chili (seeded and finely chopped) and the grated zest of 1 lemon

Health points

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.

Each serving provides:

Key nutrients:

  • 380 Calories
  • 80 Calories from Fat
  • 9 g Fat ( 1 g Saturated Fat, 0 g Trans Fat, 8 g Protein)
  • 69 g Carbohydrates
  • 11 g Fibre
  • 150 mg Sodium

Blood pressure nutrients:

  • 57 mg Vitamin C
  • 47 mg Magnesium
  • 776 mg Potassium
  • 196 mg Calcium

A healthy alternative to chips and dip, these root vegetable wedges can also double as a side dish alongside hearty meats such as roast beef. Share it as an appetizer or enjoy them as a nutrient-packed meal of its own!


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