These oven-roasted sweet potatoes and carrots are an easy, delicious, and nutritious vegetable side dish, combining sweet and savory flavors like maple syrup, cinnamon, rosemary, and thyme. It’s perfect for cozy weeknights or holiday dinners, and it’s both vegan and gluten-free!

Full Recipe:

Ingredients

• 1 large sweet potato (or 2 smaller ones)

• 1 pound carrots, peeled

• 4 cloves garlic, minced

• 1/4 cup olive oil

• 2 tbsp maple syrup

• 2 tsp thyme

• 1 tsp rosemary

• 1 tsp cinnamon

• Salt, to taste

Directions

1. Preheat the oven to 400°F (200°C).

2. Cut the sweet potatoes and carrots into roughly 3/4-inch to 1-inch pieces and place them in a large baking dish.

3. Add minced garlic, olive oil, maple syrup, thyme, rosemary, cinnamon, and salt to the baking dish. Toss everything together so that the vegetables are well-coated in the oil, syrup, and spices.

4. Roast in the preheated oven for 35-40 minutes, tossing halfway through. The veggies should be lightly browned, caramelized, and easily pierced with a fork.

5. Serve hot and enjoy!

Nutritional Value

The Roasted Sweet Potatoes & Carrots dish provides a variety of essential nutrients:

• Sweet Potatoes

  • Calories: Approximately 112 kcal (1 medium sweet potato)

  • Carbohydrates: 26 grams

  • Fiber: 4 grams

  • Protein: 2 grams

  • Fat: 0 grams

  • Vitamin A: 386% of daily value (from beta-carotene)

  • Potassium: 438 mg

  • Magnesium: 31 mg

  • Vitamin C: 4.5 mg

  • Iron: 0.6 mg

• Carrots

  • Calories: 52 kcal (1 cup chopped)

  • Carbohydrates: 12 grams

  • Fiber: 3.5 grams

  • Protein: 1 gram

  • Fat: 0 grams

  • Vitamin A: 428% of daily value (from beta-carotene)

  • Vitamin K: 16 mcg

  • Vitamin C: 7.6 mg

  • Potassium: 410 mg

  • Folate: 18 mcg

Nutritional Benefits of Sweet Potatoes

Sweet potatoes are widely known for their high nutritional value and versatility in cooking. They are rich in beta-carotene, which the body converts into vitamin A, offering up to 386% of the daily recommended intake in just one medium-sized sweet potato. Vitamin A is essential for maintaining healthy vision, a strong immune system, and healthy skin. This makes sweet potatoes an excellent food choice for boosting overall health.

In addition to vitamin A, sweet potatoes are a good source of potassium, providing 438 mg per serving. Potassium helps regulate fluid balance, nerve function, and muscle contractions, making it an essential mineral for heart health. The sweet potato also contributes a moderate amount of fiber, which supports digestion and helps maintain a healthy gut.

Moreover, sweet potatoes have a low glycemic index compared to regular potatoes, meaning they cause a slower rise in blood sugar levels. This can be especially beneficial for individuals with diabetes or those looking to maintain stable energy levels throughout the day. The complex carbohydrates found in sweet potatoes provide a steady source of energy, making them a satisfying and wholesome addition to any meal.

Nutritional Benefits of Carrots

Carrots, often considered a powerhouse of nutrients, are packed with essential vitamins and minerals. One of the most notable nutrients in carrots is beta-carotene, which gives them their bright orange color. Beta-carotene is a precursor to vitamin A, which is vital for eye health, immune function, and cell growth. In fact, carrots provide 428% of the daily recommended value of vitamin A per serving, which helps protect the eyes from conditions such as macular degeneration and night blindness.

In addition to their vitamin A content, carrots are also an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. A cup of chopped carrots contains 16 mcg of vitamin K, contributing to a healthy skeleton and promoting cardiovascular health. The high vitamin C content in carrots is also worth noting, as it supports the immune system, aids in collagen production, and helps in the absorption of iron.

Carrots are also rich in dietary fiber, providing 3.5 grams per serving. Fiber is essential for maintaining a healthy digestive system, promoting satiety, and regulating blood sugar levels. Additionally, carrots contain potassium, which helps to balance fluid levels in the body and supports the proper functioning of muscles and nerves.

How Roasting Enhances the Flavor and Nutritional Value

Roasting is one of the best methods for cooking sweet potatoes and carrots, as it helps bring out their natural sweetness and deepens the flavor profile. The process of roasting caramelizes the natural sugars in the vegetables, creating a rich, golden-brown exterior that contrasts with the tender, flavorful interior. As the vegetables roast, the heat also helps break down the cell walls, making the nutrients more bioavailable for absorption by the body.

Furthermore, roasting vegetables with a combination of spices and seasonings, such as cinnamon, rosemary, thyme, and maple syrup, enhances the overall taste experience. The cinnamon adds a hint of warmth and sweetness, while the rosemary and thyme bring an earthy, savory note that balances the sweet potatoes and carrots. Maple syrup not only adds sweetness but also imparts a subtle depth of flavor that enhances the natural tastes of the vegetables.

The roasting process also helps preserve the nutrients in sweet potatoes and carrots. Unlike boiling, which can cause the loss of water-soluble vitamins like vitamin C and B vitamins, roasting retains more of the vegetable’s nutritional content. By keeping the skins on the sweet potatoes, you also preserve more fiber and additional nutrients found in the skin.

Health Benefits of This Roasted Vegetable Dish

This oven-roasted sweet potatoes and carrots dish offers a wide array of health benefits. The combination of these two root vegetables provides a nutrient-dense option that supports various aspects of health, including immune function, eye health, digestive health, and skin health.

The high fiber content from both the sweet potatoes and carrots helps promote healthy digestion and prevent constipation. Fiber also plays a role in lowering cholesterol levels and controlling blood sugar levels, making this dish particularly beneficial for individuals with diabetes or those looking to maintain stable blood sugar levels.

In addition, the vitamins and minerals present in sweet potatoes and carrots support a healthy immune system. Vitamin A, in particular, is essential for maintaining the health of the mucous membranes in the respiratory system, which helps protect against infections. The antioxidants in these vegetables also fight free radicals in the body, helping to reduce oxidative stress and inflammation.

This dish is also an excellent source of potassium, which helps manage blood pressure and supports proper heart function. The presence of antioxidants and anti-inflammatory compounds in these vegetables contributes to overall cardiovascular health, while the high fiber content helps regulate fat metabolism and prevents cardiovascular disease.

Making This Recipe Your Own

While the oven-roasted sweet potatoes and carrots recipe provided is already flavorful and satisfying, it’s easy to modify to suit your taste preferences or dietary needs. For example, you can experiment with different herbs and spices to create unique flavor profiles. If you enjoy a bit of heat, try adding a pinch of cayenne pepper or smoked paprika to the mix. If you prefer a more citrusy flavor, a squeeze of fresh orange juice or lemon zest can add a refreshing twist.

If you want to increase the protein content of the dish, you can serve it alongside a plant-based protein source like chickpeas, lentils, or tofu. Adding a drizzle of tahini or a sprinkle of sesame seeds can further enhance the nutritional value of this dish by providing healthy fats and additional protein.

For a sweeter version of the dish, consider adding chopped apples or pears during the roasting process. The natural sugars in the fruit will caramelize, enhancing the overall sweetness of the dish while maintaining a savory balance.

Conclusion

Oven-roasted sweet potatoes and carrots are more than just a simple side dish—they’re a nutrient-packed, flavorful addition to any meal. This recipe brings together the best of both worlds, offering a balance of sweet and savory flavors with the added benefit of essential vitamins and minerals. Whether served on a weeknight or as part of a holiday spread, this dish is sure to satisfy both your taste buds and your body’s nutritional needs. With the ease of preparation and a wide range of customizable options, oven-roasted sweet potatoes and carrots are a recipe that can be enjoyed by all, regardless of dietary restrictions or preferences.