Roasted Carrots with Miso Crumble

Roasted Carrots with miso crumble is my winter vegetable recipe with a twist – it is served with a  yummy crunchy slightly sweet and salty topping.  In our household roasted vegetables are a winter staple.  In this case roasting brings out the delicious sweetness of carrots which is in contrast to the topping and is a great accompaniment to other vegetable or meat dishes.  This simple dish is high in fibre, antioxidants and contains high levels of zinc which is essential for strong immunity as well as miso a fermented paste which assists in gut health.  So much nutrition in a simple dish.

Goodness facts:

Carrots contain vitamin A precursors – antioxidants called carotenoids (Beta carotene) that help promote vision and support a healthy immune system. They are also high in fibre.

Pepita seeds are high in good fats as well as the minerals copper, magnesium, manganese, phosphorus but particularly zinc – a mineral that is essential for our immune system, as well as skin health and mood support.

Sesame seeds are also high in zinc and copper but also calcium and manganese (both support bone health).   This is a great calcium source for vegans.

Nigella seeds have also been used for centuries as a traditional treatment for a broad range of conditions.  It has been quoted as being ‘a cure for everything except death’ but research shows it to be beneficial for ailments which include the flu, liver complaints,  high cholesterol, asthma, rhinitis and many other inflammatory conditions.

Miso is a Japanese seasoning made into a paste from fermented soybeans (and other grains), making it a great source of probiotics to support gut and immune health.  It is also high in  phytonutrients.

Ingredients:

2 bunches of small dutch carrots with green leafy tops

extra virgin olive oil

1 cup of rolled quinoa flakes (or oats or a mixture of both)

1 cup of roughly chopped almonds or 1/2 cup of almonds and 1/2 cup of other nuts such as hazelnuts, macadamias or brazilnuts.

1/2 cup pepita seeds &/or sunflower seeds

1/2 cup sesame seeds

1 teaspoon of nigella seeds

2 tablespoons of white miso paste

1/4 cup extra virgin olive oil

1 teaspoon of chilli flakes (optional)

1/2-1 tablespoon of rice malt syrup or organic maple syrup (depending on how sweet you like it.  Start with less)

Method:

  • Preheat oven to 175deg Celsius (or moderate for your oven).
  • Cut green tops off carrots leaving a small bit of leaf stalk.
  • Scrub carrots and peel if not organic.
  • Place carrots on a lined baking tray for approximately 20-25 minutes or until cooked and slightly brown.
  • To make crumble – place all other ingredients together in a bowl and mix well to combine.
  • Spread mixture out on a baking tray lined with unbleached baking paper and  bake for 15 minutes, check and stir after 10 minutes.
  • **Note that this mixture can sometimes brown very quickly depending on your oven so always check after 10 minutes.
  • Allow to cool and then break the mixture up gently with your hands.

To Serve – Place carrots on a platter or in a bowl, scatter crumble mixture over the top and finely chop some green carrot tops and sprinkle over dish.  Serve with tahini  sauce (for recipe see here) or if tzatziki if prefered.

Serves 4-5