Helping Hands in the Kitchen: Roasted Cauliflower and Carrots

Roasted cauliflower and carrots on a white plate. The cauliflower florets are lightly browned and caramelized, while the carrots are tender and slightly charred. The dish is sprinkled with fresh parsley.

This dish is not only flavorful and healthy, but it is also incredibly easy to make. With just a few simple ingredients and a little bit of time, you can have a delicious and satisfying meal that will please everyone at the table. So, let’s get started!

To adjust the language: Select the preferred language in the upper left corner.
Para ajustar el idioma: Seleccione el idioma preferido en la esquina superior izquierda.
Щоб налаштувати мову: виберіть потрібну мову у верхньому лівому куті.
Чтобы настроить язык: Выберите предпочтительный язык в верхнем левом углу.

Recipe for ROASTED CAULIFLOWER AND CARROTS

EQUIPMENT NEEDED

Cutting board, knife, and baking sheet(s).

SERVES 2
ESTIMATED COST: $4.38
COST PER SERVING: $2.19

INGREDIENTS

  • 1 medium head cauliflower, chopped in 1-inch pieces
  • 1 lb (16 oz) carrots, chopped in 1-inch pieces
  • 2 tbsp olive oil
  • 1/2 tsp garlic salt, (or 1/2 tsp garlic powder and 1/4 tsp salt)
  • ground pepper, to taste
  • 2 tbsp fresh parsley, chopped

METHOD OF PREPARATION

  1. Pre-heat oven to 400°F. Line a baking sheet with parchment paper.
  2. Place cauliflower and carrots on the baking sheet. Drizzle olive oil onto vegetables and season with garlic salt and pepper. Toss vegetables to coat. Spread vegetables evenly in a single layer making sure not to overlap them. Use additional baking sheets if needed.
  3. Roast for 20-25 minutes. Flip vegetables halfway through to ensure even cooking.
  4. Remove from oven and place vegetables in a serving dish. Sprinkle with parsley. Enjoy!

NUTRITION INFORMATION

Roasted Cauliflower and Carrots Nutrition Facts Serving Size: 1 Serving Amount Per Serving & % Daily Value* Calories: 288.2kcal 14% Total Fat: 14.9g 23% Saturated Fat 2.3g 12% Trans Fat 0g Cholesterol 0mg 0% Sodium 489.1mg 20% Total Carbohydrate 36.8g 12% Dietary Fiber 12.4g 50% Sugars 16.4g Protein 7.9g 16% Vitamin A 764% Vitamin C 267% Calcium 15% Iron 12% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

HEALTH BENEFITS

Cauliflower – high in choline which aids in the synthesis of DNA and supports brain development and cellular membrane structures.
It also contains the antioxidant sulforaphane which has been shown to provide protection against certain cancers.

Carrots – contains fiber which can help regulate blood sugar and improve constipation. It is also loaded with Vitamin C to help boost the immune system and prevent infections.

Left: Many carrots Right: Cauliflowers

References:
Recipe provided by Reanetta Perkins
Maryland University of Integrative Health

Download in English
Download in Spanish