Roasted Carrots & Chickpeas with Spiced Yogurt and Mustard Seeds
This vibrant and nourishing dish brings together the deep, caramelized sweetness of roasted carrots, the earthy bite of chickpeas, and the rich tang of spiced yogurt. Finished with toasted mustard seeds and fresh herbs, it’s a bold, comforting, and protein-packed vegetarian option that can be served warm or at room temperature. Ideal for a light dinner, lunch bowl, or as a unique side dish for your table.
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes
Ingredients
For the Roasted Carrots & Chickpeas:
1 lb (450g) baby carrots, peeled and trimmed
1 can (15 oz) chickpeas, drained and rinsed
2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp garlic powder
Salt and black pepper to taste
For the Yogurt Base:
1 cup plain Greek yogurt (or plant-based alternative)
1 tbsp lemon juice
1 garlic clove, minced
Salt to taste
For Topping:
1 tbsp olive oil
1 tsp yellow mustard seeds (or brown/black)
1 tbsp fresh parsley or cilantro, chopped
Optional: chili flakes or harissa drizzle for spice
Instructions:
Roast the Carrots & Chickpeas
Preheat oven to 425°F (220°C).
On a large baking tray, toss carrots and chickpeas with olive oil, paprika, cumin, coriander, garlic powder, salt, and pepper.
Spread out evenly and roast for 25–30 minutes, flipping once halfway, until carrots are tender and slightly charred, and chickpeas are golden and crisp.
Prepare the Yogurt Sauce
In a bowl, mix the yogurt with lemon juice, minced garlic, and a pinch of salt.
Spread the yogurt on a serving plate or bowl in a thick layer.
Toast the Mustard Seeds
In a small skillet, heat 1 tbsp olive oil over medium heat.
Add mustard seeds and cook for 30 seconds to 1 minute, just until they begin to pop and become fragrant (watch closely to avoid burning).
Assemble the Dish
Spoon the roasted carrots and chickpeas over the yogurt.
Drizzle with the mustard seed oil.
Garnish with chopped parsley (and chili flakes or harissa if using). Serve warm or at room temperature.
Tips:
Dry the Chickpeas Well:
Pat chickpeas dry with a paper towel before roasting to help them crisp up better in the oven.
Carrot Size Matters:
If your carrots are thick, slice them in half lengthwise to ensure even roasting and caramelization.
Don’t Skip the Toasted Mustard Seeds:
Toasting them releases a nutty, slightly spicy flavor that adds depth and crunch.
Use a Hot Oven:
Roasting at 425°F (220°C) helps both the carrots and chickpeas develop beautiful color and flavor.
Make Ahead:
The carrots and chickpeas can be roasted ahead and served cold or reheated. The yogurt base can be prepped up to 2 days in advance.
Variations:
Add a Sweet Touch:
Drizzle roasted carrots with a little honey or pomegranate molasses before serving for a sweet-tart contrast.
Spicy Harissa Version:
Toss carrots and chickpeas in 1 tbsp harissa paste before roasting for a smoky, spicy North African twist.
Tahini Yogurt Base:
Mix 1–2 tbsp tahini into the yogurt for added richness and a nutty undertone.
Roasted Garlic Yogurt:
Replace the raw garlic in the yogurt with roasted garlic for a sweeter, mellow flavor.
Add Greens:
Serve this dish over a bed of baby spinach, arugula, or quinoa for a complete meal.
Different Veggies:
Add or swap with roasted sweet potatoes, parsnips, or cauliflower for variation in color and flavor.
Q&A
Q: Can I use canned carrots instead of fresh?
A: Fresh carrots are best for roasting, as canned ones are too soft and won’t caramelize properly.
Q: Is this dish vegan?
A: Not by default, but it’s easy to make vegan—just use a plant-based yogurt like coconut or almond milk yogurt.
Q: Can I make it ahead for meal prep?
A: Yes! Store the roasted carrots/chickpeas and yogurt separately in the fridge. Reheat the carrots and spoon over cold or room-temp yogurt when serving.
Q: What protein options can I add for a more filling meal?
A: Add grilled tofu, a fried egg, or top with quinoa or farro for extra protein and fiber.
Approximate Nutrition (per serving – based on 4 servings):
Calories: 290
Protein: 11g
Carbohydrates: 32g
Fat: 13g
Fiber: 8g
Sugar: 8g
Sodium: 310mg
(Values may vary based on yogurt type and oil usage.)
Conclusion
This Roasted Carrots & Chickpeas with Spiced Yogurt dish is as satisfying as it is nutritious—vibrant in flavor, rich in texture, and full of earthy, tangy, and spicy notes. It’s perfect for plant-based eating and incredibly versatile: serve it as a warm salad, hearty side, or vegetarian main. It’s proof that humble ingredients like carrots and chickpeas can become the stars of a standout dish with the right prep and a few flavorful touches.