These savory spiced carrots with tangy lemon yogurt and a nutty dukkah topping make the perfect side dish for any spring feast.
The carrots are tossed with warm chili, paprika, and cumin and then layered over a combination of yogurt, sheep’s milk feta, lemon, and garlic. The dukkah is an easy and delicious blend of toasted pumpkin seeds, coriander seeds, and sesame seeds for a crunchy contrast.
Carrots are a powerhouse vegetable for many reasons, but especially when it comes to eye function. They contain two carotenoids called alpha-carotene and beta-carotene that are precursors to vitamin A. Vitamin A is necessary for proper functioning of the surface of the eye but is also required for the formation of rhodopsin, which helps our eyes see better at night.
The antioxidants lutein and zeaxanthin found in carrots also enhance eye health. These two natural compounds protect the retina and lens.
I hope you enjoy this nourishing and flavorful recipe as much as I do.
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
Carrots
- 1 teaspoon sea salt
- 6 large carrots, peeled and sliced on a bias, ⅓-inch thick
- 1 teaspoon ground chili
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 2 tablespoons champagne vinegar
- 2 tablespoons olive oil
- 3 garlic cloves, microplaned
Sesame Dukkah
- 2 tablespoons avocado oil
- ⅓ cup pumpkin seeds
- 1 ½ tablespoons coriander seeds
- 3 tablespoons sesame seeds
- Pinch Maldon salt (optional)
Lemony Yogurt
- 1 cup sheep’s yogurt
- 5 ounces sheep’s feta
- 1/2 lemon, zested and juiced
- 1 garlic clove, microplaned
Optional Garnish
- 1-2 radishes, thinly sliced
- 2 sprigs of fresh dill
Method:
1. To prepare the carrots, fill a pot with enough water to cover the carrots. Add the teaspoon of sea salt and bring to a boil. Add the carrots. Cook for 6 minutes then allow the carrots to drain until dry.
2. To prepare the sauce, combine the ground chili, paprika, cumin, champagne vinegar, olive oil, and garlic in a bowl. Stir, then add the carrots to the mixture and toss gently to coat.
3. To make the sesame dukkah, add the avocado oil to a pan along with the pumpkin and coriander seeds over medium-high heat. Toast for 2 minutes while shaking constantly. Once lightly golden, add the sesame seeds and a pinch of Maldon salt (if using) and toast for another 2 minutes until the sesame seeds are light golden brown. Transfer the sesame dukkah onto a paper towel and set aside to cool.
4. To make the yogurt, add the yogurt, feta, and lemon zest into a blender. Combine the lemon juice and garlic in a small bowl and allow to marinate for 1 minute. Then transfer the garlic and lemon juice into the blender and blend until smooth.
5. To assemble the dish, spread the yogurt out in a bowl or plate and top with the carrots. Sprinkle with the sesame dukkah and garnish with radishes and dill if desired.
Nutritional analysis per serving: Calories: 426, Total Fat: 34g, Saturated Fat: 10g, Cholesterol: 46mg, Sodium: 591mg, Carbohydrates: 20g, Fiber: 6g, Sugars: 8g, Protein: 15g, Net Carbs: 13g