Hero Veg: Carrot

Hero Vegetables / Pantry/Crisper Essentials

Go directly to recipes

Carrots are believed to have originated in Central Asia and first cultivated in what is now Iran and Afghanistan over a thousand years ago. Notwithstanding, there is also evidence that carrots were cultivated in the Roman Empire even earlier.  Carrot seeds were carried along trade routes both east and west, and by the 13th century, they were cultivated in China and northwestern Europe. Although early European carrots were bitter and not as popular as parsnips, their nutritional value contributed to their rapid uptake across the continent. They were subsequently spread throughout the world through trade and colonisation.

carrotsMedieval monks played a crucial role in the domestication of carrots, selectively breeding and improving them to develop a range of varieties with different colours, including purple, yellow, white, black, red and orange. The orange-coloured, sweet carrot that we commonly see today was first bred in 17th-century Netherlands as a tribute to the ruling House of Orange.

While low in calories and carbohydrates, carrots are a good source of fibre, mainly pectin, which can help regulate blood sugar levels and promote gut health. Their vibrant colour comes from beta carotene, which the body converts into vitamin A, essential for vision, immune function and skin health. They also contain vitamin K, which plays a role in blood clotting and bone health, biotin, also known as vitamin H, essential for healthy skin, hair, and nails, as well as potassium and various antioxidants.

Common to all cuisines, carrots can be steamed, boiled, fried, braised, baked and used in salads, soups, stir fries, curries and stews. They can also be eaten raw as a healthy, filling, yet low-calorie crispy snack.

As a vegetable that keeps well and can be added to so many different dishes, carrots are useful to have on hand at all times. As such they are listed as one of the Crisper Essentials and used in many recipes on this website. Just use ‘Search’ to find them.

 

Recipes:

Quick Side Dishes

Carrot Dip

Carrot, Apple and Red Lentil Soup

Curried Carrot Soup

Carrot and Vegetable Soup

Sautéed Carrot, Capsicum and Potato

Carrot, Potato and Bacon Hotpot

Roasted Carrot and Capsicum

Carrot and Chickpea Curry

Carrot Korma

 

Quick Side Dishes

§   Grate ½ cup carrot. Add 1 tbsp. sultanas (optional) and toss with a dressing of ½ tbsp. mayonnaise, 1 tsp. lemon juice, pepper and mild curry powder.

§   Steam ½–¾ cup sliced carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp butter, garlic granules and parsley.

§   Steam ¼ cup frozen peas and ¼–½ cup chopped carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, garlic granules and parsley.

§   Slice ½ cup carrot diagonally into thick slices. Place in a bowl and toss with a little olive oil and paprika or mild curry powder. Oven bake for 20 minutes.

§   Slice ½ cup carrot diagonally into thin slices. Sauté in olive oil until tender. Stir in pepper, parsley and shredded Parmesan cheese (optional).

 

 

Carrot Dip

  • 1 cup carrot, chopped
  • 1 portion/tbsp cream cheese
  • 1 tbsp. mayonnaise or natural yoghurt
  • Dried onion, garlic granules and mild curry powder

 

  1. Place chopped carrot in a bullet blender cup with a little water and microwave on high until tender (approx. 3–5 minutes)
  2. Drain and allow to cool
  3. Liquidise thoroughly with remaining ingredients.

 

Carrot, Apple and Red Lentil Soup

  • 1½ cups carrot, chopped
  • ¼ Granny Smith apple, peeled and chopped
  • 1 tbsp. red lentils
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • Cinnamon, ginger and mild curry powder
  • Canola oil
  • 1 tbsp. natural yoghurt (optional)

 

  1. In a small saucepan sauté onion with spices
  2. Add carrot and apple and sauté
  3. Add 1 cup boiling water with stock powder
  4. Bring to the boil and stir in lentils
  5. Simmer covered for 20–25 minutes until vegetables are very soft, adding a little water if necessary
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Remove from heat and stir in yoghurt (optional)

Variations:

  • substitute 1 small potato, peeled and chopped, for the apple and reduce carrot to 1 cup
  • substitute ½ cup chopped sweet potato or pumpkin for the apple
  • substitute 1 cup liquid chicken stock for the water and stock powder

 

Curried Carrot Soup

  • 1½ cups carrot, chopped
  • 1 tbsp. chopped onion
  • 1 x 165ml can light coconut milk
  • 1 tbsp. red lentils (optional)
  • 1 tsp. chicken stock powder
  • Mild curry powder, ginger and coriander
  • 1 tbsp. natural yoghurt (optional)
  • Canola oil

 

  1. In a small saucepan sauté onion with spices
  2. Add carrot and sauté
  3. Add coconut milk with the stock powder
  4. Gently bring to the boil and stir in lentils (optional)
  5. Gently simmer covered for 20–30 minutes until carrot is very soft, adding a little water if necessary
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Remove from heat and stir in yoghurt (optional)

Variations:

  • substitute ¼ Granny Smith apple, peeled and chopped for ½ cup carrot and add at Step 2
  • for a low-fat option, thoroughly blend 2 tbsp. almond meal with 2/3 cup water in a bullet blender and substitute for the coconut milk

 

Carrot and Vegetable Soup

  • 1 cup carrot, chopped
  • ¼ cup red capsicum, chopped
  • ¼ cup frozen peas and/or corn kernels
  • 1 tbsp. red lentils
  • 1 tbsp. chopped onion
  • 2 tsp. tomato paste
  • 1 tsp. chicken stock powder
  • Garlic, pepper, chilli or paprika (optional), oregano and coriander
  • Olive or canola oil

 

  1. Sauté onion with garlic, pepper and chilli (optional)
  2. Add capsicum and sauté until wilted
  3. Add frozen peas and sauté to heat through
  4. Add chopped carrot and sauté to heat through
  5. Add 1 cup boiling water with stock powder, tomato paste, oregano and coriander
  6. Simmer for 10 minutes
  7. Add ¼ cup boiling water with lentils
  8. Simmer for a further 20 minutes, adding a little water if necessary

Variations:

  • substitute 1 cup liquid chicken stock for the water and stock powder
  • substitute 1 tbsp. diced bacon for the capsicum
  • substitute ¼ cup sliced celery for the capsicum or peas
  • substitute 2 tbsp. small macaroni for the red lentils

 

Sautéed Carrot, Capsicum and Potato

  • ½ cup carrot, sliced
  • ½ cup red capsicum, sliced
  • 1 small potato, peeled and sliced
  • ½ tsp. chicken stock powder
  • Garlic and parsley
  • Olive or canola oil

 

  1. Steam or boil potato until just tender, drain and set aside
  2. Sauté carrot with garlic until heated through
  3. Add capsicum and sauté until wilted
  4. Add potato and sprinkle with parsley and stock powder
  5. Continue to sauté until potato begins to wilt

 

Carrot, Potato and Bacon Hotpot

  • 1 cup carrot, sliced
  • 1 small/medium potato, cubed
  • 2 tbsp. diced bacon
  • 1 tsp. chicken stock powder
  • Garlic granules, dried onion, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Butter or margarine

 

  1. In a small saucepan bring 1 cup water to the boil with chicken stock powder
  2. Add potato and carrot and boil for 10–15 minutes
  3. Drain and set aside, retaining the stock
  4. Melt butter in pan and sauté diced bacon
  5. Return potato and carrot to saucepan with 1/3 cup retained stock
  6. Simmer, stirring often until potato is tender and stock has reduced
  7. Stir in a sprinkle of Parmesan cheese (optional)

Variation: substitute ¼ cup chopped red capsicum for the diced bacon

 

Roasted Carrot and Capsicum

  • 1½ cups carrot
  • ½ cup red capsicum
  • Rosemary, garlic granules and pepper
  • Olive or canola oil

 

  1. Cut carrot and capsicum into strips
  2. Place both in a microwave proof pie dish
  3. Sprinkle with herbs and spices, and toss in a little oil
  4. Microwave on high for 3–4 minutes
  5. Stir and let stand for 1–2 minutes

 

Carrot and Chickpea Curry

  • 1 cup carrot, sliced
  • 1 x 125gm can chickpeas, drained
  • 2 tbsp. chopped onion
  • 1 x 165ml can light coconut milk
  • Chilli and mild curry powder
  • ½ tsp. chicken stock powder
  • Canola oil

 

  1. In a small saucepan sauté onion with chilli and curry powder
  2. Add drained chickpeas and sauté until heated through
  3. Add 1/3 cup water, simmer for 10 minutes and reduce any remaining water
  4. Add carrot and sauté until heated through
  5. Add stock powder with coconut milk
  6. Simmer until carrot is soft (approx. 20–30 minutes)

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

 

Carrot Korma

  • 1 cup carrot, chopped
  • 1 tbsp. chopped onion
  • ¼ cup diced tomatoes
  • ¼ cup red capsicum, chopped
  • ¼ cup frozen peas
  • 1 x 165ml can light coconut milk
  • ½ tsp. chicken stock powder
  • Mild curry powder and garlic
  • Canola oil

 

  1. Sauté onions with spices
  2. Add diced tomatoes with stock powder and sauté until reduced
  3. Add carrot, capsicum and peas and simmer for 15 minutes adding a little water if necessary
  4. Add coconut milk and simmer for a further 10 minutes or until vegetables are tender

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

Back to Top