Recipes and facts – Carrot

Carrots contain lots of nutrients and several phytochemicals with antioxidant and anti-inflammatory properties. They are an excellent source of vitamin K, fiber, and vitamin A.

Carrots are a healthy source of carbohydrates and fiber while being low in fat, protein, and sodium. Carrots are high in vitamin A and contain good amounts of other nutrients like vitamin K, potassium, calcium, magnesium, and folate.

Carrots keep well in the fridge, especially if submerged in water. They stay crunchy and crisp and last longer than if they are simply put on a fridge shelf.


Carrot and lentil soup

Roasted carrot and garlic spread

Carrot and ginger dressing

Quick and easy pickled carrots

Roasted Carrot and Fennel with Harissa, Black Lentils and Yogurt

Ottolenghi’s Spicy Moroccan Carrot Salad

Carrot and Lentil soup – Sharron’s Own from the World Carrot Museum website

  • 1 large onion
  • a little vegetable oil
  • 4 large carrots. Scrubbed or peeled and chopped (cut in rounds for speed)
  •  4 ounces of orange lentils
  • 1 large tin of tomatoes
  • 2 pints of vegetable stock or water

Chop the onion into medium size pieces and place into a saucepan with the oil. Fry the onions until they are soft and translucent then add the carrots.

Add all the stock or water and bring to the boil.

Turn the heat down to a simmer and add the lentils, cover with a lid and leave to simmer for 15 minutes or until lentils are soft and have absorbed most of the liquid.

Blend the soup in the saucepan with a hand blender and then add any extra liquid (either water or stock) to the thickness you want.

Add the tin of tomatoes and carry on blending until you have a smooth orange soup. The soup is now complete and should be brought back to the boil for a few moments to ensure the tomatoes are heated through.

If you wish add any extra flavourings that you like, such as garlic or herbs, but do taste the soup beforehand as the flavour is so good it doesn’t really need much else.

To garnish you could add chives and a little blob of crème fresh but again that is optional.

Serve with your favourite bread either hot or cold.

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Roasted Carrot and Garlic Spread – from Vegan Sandra website

  • 5 carrots
  • 5-6 garlic cloves
  • some salt and pepper
  • 2 tbsp (olive)oil
  • 50 ml water

Peel the carrots and cut them into coins.

Put the carrot coins, peeled garlic cloves, salt, pepper, oil and water into a little oven pan.

Use your hands to mix it all together and bake it almost an hour at 200.c until the carrots are soft.

Once roasted pour all the ingredients into a bowl and mash it with a blender or a potato masher.

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Carrot and Ginger Dressing – from Minimalist Baker website

  • 1/2 cup peeled, roughly chopped carrot (=1 large carrot)
  • 1 Tbsp minced white onion
  • 3/4 inch piece fresh ginger, peeled
  • 2 Tbsp rice vinegar (or apple cider vinegar)
  • 1 tsp maple syrup
  • 1/2 tsp toasted sesame oil 
  • 1 Tbsp coconut aminos or soy sauce
  • 2 Tbsp avocado oil 
  • 2 Tbsp water

To a small blender (NOTE: Double or triple the recipe if using a large blender), add all ingredients (carrot, onion, ginger, rice vinegar, maple syrup, toasted sesame oil, coconut aminos, avocado oil, and water). 

Taste and adjust as needed, adding more coconut aminos for depth of flavor/saltiness, rice vinegar for acidity, or maple syrup for sweetness.

Optionally, serve on a simple side salad of chopped kale, red cabbage, and sesame seeds. It’s also delicious as a sauce for bowls.

Store leftovers in an airtight container in the refrigerator for up to 1 week. Not freezer friendly.

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Quick and Easy Pickled Carrots – from Nurtured Homes website

  • 1 ½ pounds carrots, peeled 
  • 3 inch fresh ginger, peeled and slice
  • 2 tsp red pepper flakes
  • 1 clove garlic peeled and minced 
  • 2 tbsp honey 
  • 1 ½ cups rice wine vinegar 
  • 1 ½ cups water
  • 1 tsp salt

Slice the carrots using a mandoline slicer into thin sticks.

In a jar pack the carrots, ginger, red pepper flakes and minced garlic. 

In a saucepan combine the water, vinegar, honey and salt. Bring to a boil over high heat. Pour the hot vinegar mixture over the carrots.

Put the lid on the jar and leave to cool.

Refrigerate for at least 3 days before eating. Store in the fridge for up to 1 month.

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Roasted Carrot and Fennel with Harissa, Black Lentils and Yogurt – My New Roots Website

  • 500g carrots
  • 500g fennel (about 2 medium bulbs)
  • 2 medium red onions
  • 1 Tbsp. coconut oil
  • 1 Tbsp. cold-pressed olive oil
  • a couple pinches salt and pepper
  • 250ml Greek-style yogurt (preferably goat or sheep)
  • zest of 1 lemon
  • pinch of sea salt
  • 225g black lentils (Du Puy or French lentils would also work), soaked if possible
  • ½ tsp. sea salt
  • 1 Tbsp. cold-pressed olive oil
  • a handful of mint leaves, roughly chopped
  • flaky sea salt, to garnish

Harissa Dressing

  • ¼ cup cold-pressed olive oil
  • 1-4 tsp. harissa paste, to your taste (I used 3 tsp.)
  • 2 Tbsp. freshly squeezed lemon juice
  • ½ Tbsp. maple syrup
  • pinch sea salt, to taste

Preheat oven to 400°F / 200°C. Scrub carrots well and slice them in half lengthwise (if they are relatively large, slice them in quarters lengthwise). Wash fennel and slice lengthwise into thin sections. Peel and slice red onion into eights. Place carrots on a baking sheet and rub with a little coconut oil. Place fennel and red onion on a separate baking sheet and rub with a little coconut oil. Place in the oven to roast for 25-35 minutes until tender and charred around the edges (the fennel and onions may take longer than the carrots, so remove carrots first if necessary). Remove from oven and season with salt and pepper.

While the vegetables are roasting, cook the lentils. Wash lentils well, drain and rinse until water runs clear. Place in medium saucepan and cover with plenty of water. Bring to a boil, reduce to simmer and cook covered for about 15 minutes. Add about a half teaspoon of salt, stir and continue to simmer covered, until the lentils are tender, about 5 more minutes. Drain and rinse. Stir in olive oil and season to taste.

While the lentils are cooking, whisk the dressing ingredients together. Start with a teaspoon of harissa paste and add more to suit your taste. The dressing should be spicy, but palatable. Add the roasted vegetables and fold to coat well.

Combine the lemon zest and yogurt.

To assemble, divide the yogurt and lentils among four plates. Pile the vegetables on top, sprinkle with flaky salt, mint, and drizzle any remaining dressing over the top.

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Ottolenghi’s Spicy Moroccan Carrot Salad

  • 1tbsp Moroccan Ras el Hanout
  • 2 tsp dried chillies crushed ( or 2 fresh green chillies chopped )
  • 1kg carrots
  • 1tsp caster sugar
  • 3 garlic cloves, crushed
  • 1 medium onion, finely chopped
  • 80ml olive oil, plus extra to finish
  • 1 spring onion, finely chopped
  • 1tbsp white wine vinegar
  • 1tbsp chopped preserved lemon skin
  • 40g chopped fresh coriander, plus extra for garnish
  • 120ml Greek yoghurt
  • salt

Peel the carrots and cut them, depending on their size, into cylinders or semi-circles 1cm thick; all the pieces should end up roughly the same size. Place in a large saucepan and cover with salted water. Bring to the boil, then turn down the heat and simmer for about 10 minutes or until tender but still crunchy. Drain in a colander and leave to dry out.

Heat the oil in a large frypan and saute the onion for 12 minutes on medium heat until soft and slightly brown. Add the cooked carrots to the onions, followed by all the remaining ingredients, apart from the coriander and yoghurt. Remove from the heat and season liberally with salt, stir well and leave to cool.

Before serving, stir in the coriander, taste, and adjust the seasoning if necessary. Serve in individual bowls with a dollop of yoghurt, a drizzle of olive oil, and garnished with extra coriander.

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