Switch up your daily vegetable routine with our flavorful Apple Cider Braised Carrots and Parsnips! Braising vegetables is a quick and easy way to transform your food into a caramelized and mouth-watering sensation, as the flavors become more pronounced and colors deepen. This recipe is perfect for any occasion, but it’s certain to be a crowd pleasure at any party or family gathering. And while these carrots and parsnips are bursting with flavor, they are also full of nutritional benefits. Carrots are high in vitamin A, while parsnips are a great source of fiber, as a 1/2-cup serving contains three grams of dietary fiber. Of those three grams, a high percentage of that fiber is soluble fiber, which may help to decrease the risk of diabetes and high cholesterol. Including parsnips as part of a high fiber diet is beneficial as high fiber foods my help prevent obesity, cancer, heart disease, diverticulitis, stroke, hemorrhoids, and obesity. A new study also found that an increased fruit and vegetable consumption improves energy density and overall diet quality (1), so it’s important to make sure that you ingest as many produce items as you can for optimal health. So the next time you need to bring an appetizer for a party, try out this recipe. We promise it’s one that you will enjoy!
Note: You can serve these carrots and parsnips on their own, or pair them with our Sweet Potato Corn Chowder.
Apple Cider Braised Carrots & Parsnips
- ½ cup apple cider vinegar
- ⅓ cup water
- 2 tablespoons olive oil
- 1 teaspoon dijon mustard
- ½ teaspoon cinnamon, ground
- ¼ teaspoon ginger, ground or 1" piece fresh ginger, peeled & sliced
- ¼ teaspoon sea salt, pink himalayan or kosher salt
- Freshly grated black pepper, to taste
- 1 pound carrots, peeled, sliced in a 1 to 2 inch diagonal
- 5 medium parsnips, peeled, sliced in a 1 to 2 inch diagonal
- 1 large red onion, peeled and quartered
- 1 cinnamon stick (optional)
- Small mixing bowl
- Roasting pan or sheet pan
- Preheat the oven to 375°F.
- In a small mixing bowl, add the apple cider, water, olive oil, dijon mustard, cinnamon, ginger, salt & pepper, and whisk until emulsified.
- Add half of the liquid to a roasting pan, then add the carrots, parsnips, and red onion. Stir until the vegetables are coated with the apple cider dressing.
- Spread the carrots, parsnips and red onion out in a single layer, with a little space in between so that the vegetables cook and brown evenly. Pour the remaining dressing over the vegetable mixture.
- Place the vegetables in the oven and roast for 35 to 40 minutes. Half-way through cooking, turn the pan. Cook the vegetables until they are nicely browned and caramelized around the edges. If necessary add more water.
- When done, remove from oven and serve warm.
You can use sweet potatoes, rutabagas, turnips or your favorite root vegetables in this recipe.
Instead of using cinnamon and ginger, you could use herbs such as sage, thyme or rosemary.
Serving size: 1 cup Calories: 120 calories, Fat: 5 grams, Saturated fat: 0 grams, Carbohydrates: 20 grams, Sugar: 8 grams, Sodium: 175 milligrams, Fiber: 5 grams, Protein: 1.5 grams, Cholesterol: 0 milligrams
(1) Thompson, D., et. al. Improvement in fruit and vegetable consumption associated with more favorable energy density and nutrient and food group intake, but not kilocalories. J Acad Nutr Diet. 2016 Sep;116(9):1443-9. doi: 10.1016/j.jand.2016.05.002.