Recipe: Roasted root vegetables with cumin and coriander

Dietitian's tip: The secret to perfect roasting is a hot oven and a pan large enough to eliminate crowding. This ensures a crisp, evenly browned exterior. Cut the vegetables to a uniform size for even cooking.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 8

Ingredients

1/2 pound sweet potatoes, peeled and cut into 1-inch pieces
1/2 pound parsnips, peeled and cut into 1-inch pieces
1/2 pound rutabagas, peeled and cut into 1-inch pieces
1/2 pound turnips, peeled and cut into 1-inch pieces
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh cilantro (fresh coriander)

Directions

Position a rack in the lower third of the oven and preheat to 400 F.

In a large bowl, combine the vegetables, olive oil, cumin, coriander and salt. Toss well to coat. Arrange the vegetables in a single layer on a large baking sheet.

Roast, stirring or shaking the vegetables every 15 minutes, until tender and evenly browned, about 45 minutes. Sprinkle with the pepper, taste and adjust the seasoning.

Transfer to a serving dish and sprinkle with the cilantro. Serve hot or at room temperature.

Nutritional Analysis

(per serving)

Calories	101	Monounsaturated fat	3 g
Protein	2 g	Cholesterol	0 mg
Carbohydrate	16 g	Sodium	179 mg
Total fat	4 g	Fiber	4 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Carbohydrates	1
Fats	1

DIABETES MEAL PLAN EXCHANGES

Starches	1
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Fats and oils	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Nov. 1, 2006

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