Open Arms of Minnesota

Weekly Recipe #193: Maple Roasted Root Vegetables with Pecans

by Marissa Caldarella, Dietetic Intern [University of Minnesota – The Emily Program]

Photo credit: L. Hillesheim/Flickr

When I was a young girl, my mother let me choose the dishes we brought to family gatherings. I loved looking at all the delicious foods as I paged through recipe books. A picture I found intriguing and beautiful was one of root vegetables. The colors, shapes, and textures were all so unique!

This recipe featuring root vegetables has been a family favorite for years. It features high fiber content, which supports a healthy GI tract, lowers total cholesterol, and helps control blood sugar levels. The vegetables also contain vitamin A, which aids eyesight and act as an anti-inflammatory in the body.

Maple Roasted Root Vegetables with Pecans

Adapted from Food & Wine Magazine.

(Serves: 8)

Ingredients:

  • 1 1/2 cups pecans
  • 4 medium carrots (3/4 pound), peeled and sliced 1/4-inch thick on the bias
  • 2 large parsnips (1 pound), peeled and sliced 1/4-inch thick on the bias
  • 1 medium head cauliflower (2 1/2 lbs.), cut into 1-inch florets
  • 1 small butternut squash (2 lbs.), peeled, seeded and cut into 1-inch dice
  • 1 lb. Brussels sprouts, halved
  • 2 large sweet potatoes, sliced round
  • ½ cup extra-virgin olive oil
  • 1/4 tsp. freshly grated nutmeg
  • Salt and freshly ground black pepper
  • 2 tbsp. minced fresh ginger
  • 1/3 cup pure maple syrup

Directions:

  1. Preheat the oven to 425 degrees F.
  2. Spread the pecans in a pan and toast on the stovetop until fragrant, about 6 minutes, being careful not to let them burn. Let cool.
  3. In a large bowl, toss the carrots, parsnips, cauliflower, squash, Brussels sprouts, and sweet potatoes with the olive oil and nutmeg. Follow with a generous seasoning of salt and black pepper.
  4. Spread the vegetables on two large rimmed baking sheets and roast for 30 minutes, or until they are slightly tender.
  5. Scatter the pecans and ginger over the vegetables and drizzle with maple syrup. Toss well.
  6. Continue to roast the vegetables for an additional 25 minutes, or until they are tender to your liking and golden.
  7. Scrape the vegetables into a bowl and serve hot.

Nutritional Information:

Per serving: 248 calories, 19.8 g of total fat, 0 mg Cholesterol, 40 mg sodium, 19.4 g carbohydrates, 3.3 g protein, 4 g fiber.

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