Lightly crushed coriander seeds and a hint of cinnamon accentuate the flavours of the vegetables, baked in wedges and served with a tangy mustard and yogurt dip. This is a terrific way to add more vegetables to your diet.
2 large carrots
juice of 1 lime
2 tablespoons canola oil
2 tablespoons lightly crushed coriander seeds
1/2 teaspoon ground cinnamon
pepper to taste
600 g sweet potatoes, peeled
TANGY MUSTARD DIP
2 teaspoons wholegrain mustard
1 teaspoon caster sugar grated rind of 1 lime
200 g natural low-fat yogurt
3 tablespoons chopped fresh dill, plus extra to garnish
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Preheat the oven to 220°C. Cut the carrots and parsnips into wedges. Place them in a saucepan and pour in enough water to just cover them. Bring to the boil; reduce the heat slightly and partially cover the pan. Cook for 2 minutes.
Meanwhile, mix together the lime juice, oil, coriander, cinnamon and pepper in a roasting pan. Cut the sweet potatoes across in half, then into thick wedges, about the same size as the carrot and parsnip. Add the sweet potatoes to the pan and coat in the spice mixture, then push them to one side of the pan.
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 for 40 minutes, stirring and turning the vegetables twice, until they are well browned in places and just tender.
To make the dip, mix together the mustard, sugar and lime rind, then stir in the yogurt and dill. Transfer the dip to a serving bowl, cover and set aside.
Remove the vegetable wedges from the oven and leave them to cool slightly. Garnish the mustard dip with a little extra chopped dill, and serve with the vegetables.
Cooking carrots increases their nutritional value – it breaks down the tough cell walls so that the body can more readily absorb the beta carotene on offer and convert it to vitamin A. Sweet potatoes are another good source of beta carotene.