A person holding their hand over a bowl of soup.

What’s in Season: Carrots

Here’s what we’re cooking this fall.

I love everything about fall. I love the leaves changing and falling off the trees, the cravings and smells of soups and stews and the change from light and airy food to more hearty flavors and textures.

Here are a couple of carrot recipes that I have been trying, serving, tweaking and loving. Veggie-heavy, low sugar, lots of flavor. I seem to always have carrots, so I might as well enjoy them in lots of tasty ways.

Recipe: Carrot Ginger Soup
Serves 4, Calories 375, Carbs 32g, Fat 28g, Protein 4g
From Lisa Bryan

This gluten-free, dairy-free vegan recipe is hearty, bright orange and delicious.

2 tbsp avocado oil or olive oil
1 medium onion diced
3 cloves garlic minced
3 tbsp ginger minced or finely diced
2 lbs. carrots peeled and chopped
4 cups veg broth
1 bay leaf
1 tsp cinnamon
1 tsp salt

1/4 cup avocado oil
1 shallot
4 tbsp coconut cream
4 tbsp cilantro chopped
4 tsp pine nuts

Heat oil over medium-high in a large pot. Add onions and cook for 1-2 minutes. Add ginger and garlic and stir for another minute or two. Add carrots and cook 10 more minutes. Add the broth, bay leaf, cinnamon and salt. Bring to a boil, cover and turn heat to low for a gentle simmer until carrots are soft. Blend the soup until it’s fully pureed and smooth.

To make the crispy shallots, finely slice the shallot and separate each layer of the slice. Heat the avocado oil in a pan on medium-high and once hot, add the shallots and cook until crispy. To serve, divide each portion of soup into a bowl, dollop one tablespoon of coconut cream on top and garnish with crispy shallots, pine nuts and cilantro.

Recipe: Moroccan Carrot Salad
Modified from Makinze Gore

1 lb. carrots, peeled and grated (about 3 cups)
1 apple, chopped
3/4 cup peanuts (can sub walnuts, pecans)
1/4 cup freshly chopped cilantro
2 green onions, thinly sliced
1/4 c. extra-virgin olive oil
2 tbsp harissa
1 tbsp honey
Juice and zest of 1 lime
2 cloves garlic, minced
2 tsp freshly grated ginger
1 tsp ground cumin
Salt and pepper to taste

In a large bowl, toss together carrots, apple nuts, cilantro and green onions. In a medium bowl, whisk together oil, harissa, honey, lime juice and zest, garlic, ginger and cumin. Pour dressing over carrot mixture and toss to coat. Season with salt and pepper.

Recipe: Miso Roasted Carrots
From Laura Rege

1/3 cup pure maple syrup
2 tbsp. white miso paste
2 extra-virgin olive oil
1 tbsp packed dark brown sugar
Large pinch crushed red pepper flakes
2 lb. whole carrots, scrubbed and halved crosswise, halved lengthwise if large
1 tbsp fresh lemon juice
1/3 cup roasted and chopped pistachios
2 tsp sesame seeds
½ tsp ground coriander
¼ tsp smoked paprika
sea salt

Preheat oven to 425°F. In a small bowl, whisk together maple syrup, miso, oil, brown sugar and red pepper flakes. Line a large rimmed baking sheet with foil. Arrange carrots on baking sheet and drizzle maple syrup mixture over top. Season with salt, toss to coat and arrange in an even layer.

Bake, tossing halfway through, until carrots are tender and glaze is thickened and caramelized in places, 35 to 40 minutes. Remove baking sheet from oven and carefully sprinkle carrots with lemon juice; toss to coat.

For more healthy seasonal tips and recipes, visit healthynestnutrition.com/blog/. Need a hand finding your personalized nutrition plan? Book a free 20-minute consultation with Healthy Nest Nutrition owner Robin Hutchinson to see if our programs are right for you.