Roasted Rainbow Carrots

Roasted Rainbow Carrot Recipe

Makes:  6-8 servings

Prep Time: 15 minutes

Actual Cook Time: 20 Minutes

A vibrant recipe to impress friends and family with! For seasonal variations, try apple, fig, dates, plums or blood orange in place of raisins. If you don’t have access to rainbow carrots, using only orange carrots is fine. This recipe will have the same robust, carrot flavor with a slightly different look.


  • 3 tablespoons extra virgin olive oil or grass-fed butter
  • 3-4 garlic cloves
  • 2 tablespoons of maple syrup 
  • 1 tablespoon of ground cumin
  • 2 teaspoons sea salt
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon of cayenne 
  • Pinch off lacy leaves and tender stemlets from carrot tops at their base and add to dish. Discard tough stems. 1 oz (30g) leaves & tender stemlets = 3 cups (750 mL), loosely packed. You can substitute carrot greens with Italian parsley or celeriac tops.
  • 2 pounds of organic multi-colored, rainbow carrots, cut in half. Option to leave roots growing from carrots on for the “gourmet” look, seen above in photograph.
  • 1 cup of organic raisins, or 1 cup of dates small chopped
  • 1 cup of chopped fresh cilantro
  • Fresh lemon juice from half a lemon + some lemon zest to garmish- about 1 teaspoon


  • Heat oven to 400 degrees F.
  • Combine oil, garlic, maple syrup, cumin, salt, cinnamon, cayenne, raisins (or dates) carrot tops and carrots in a shallow, oven safe dish.
  • Roast 20 minutes 
  • Remove from oven and add lemon juice & cilantro. Toss well. Zest lemon peel over dish. Serve warm.

Western Nutritional Information:

120 calories/serving. 18g carbohydrates, 3g fiber, 11g sugars, total fat 5g, 2g protein.  Carrots are a particularly good source of β-Carotene, fiber, vitamin K, potassium and antioxidants. The lutein and zeaxanthin carotenoids characteristic of carrots are studied for their potential roles in vision and eye health. Carrot greens are a under utilized dark leafy green. No official studies have been conducted, but its likely that they have the same nutritional value as the root. That means they provide vitamins A, B6, C and K, folate, manganese, niacin, potassium, and thiamin. Carrot tops are not toxic, that is a myth most likely attributed to carrots being related to hemlock. If you’re in doubt, then don’t eat them. Compost them.

Traditional Chinese Medicine (Energetics) Nutritional Information:

Carrots are neutral, warm, and sweet. Carrot greens are bitter. Olive oil is neutral, sweet; routes through the Liver and Gallbladder, nourishes Yin and fluids. Lubricates Intestines. Garlic is hot, pungent, salty and sweet. Routes through the Heart, Lungs, Liver, Spleen and Stomach. Tonifies Yang, counteracts Damp, resolves Phlegm, promotes Qi (energy) circulation, reduces Wind Cold, and removes Toxins. Maple syrup is warm and sweet, and promotes Qi Circulation. Cumin is warm and pungent; routes through the Lungs and Large Intestines, warms the center and promotes digestion. Cinnamon is hot, pungent, and sweet; routes through the Spleen, Kidney, and Bladder; warms Spleen & Stomach; eliminates accumulation of chill. Cayenne is hot and pungent; routes the Spleen and Stomach, dispels Cold; fortifies the Stomach; moves Qi (Energy), treats indigestion, loss of appetite, and Wind Damp Cold bi syndrome (characterized by pain, numbness and heaviness of muscles, tendons and joints or swelling, hotness and limitation of movement of joints). Raisins (dried grapes) are neutral in temperature, sweet and sour in flavor. Tonify Qi and Blood, and drain water. cilantro is neutral in temperature, pungent and sour in flavor, routes through the Stomach, counteracts Cold and promotes Qi circulation. Lemon is cold, sour. Routes through Gallbladder, Liver, Kidneys, Lungs and Spleen. Promotes Blood circulation, Qi circulation, counteracts Heat, removes Toxins, and resolves Phlegm. Lemon peel is warm, pungent and bitter. Routes through the Spleen & Lungs, counteracts Damp, resolves Phlegm, and promotes Qi circulation.





Additional nutritional info provided by:

Leggett, Daverick. Helping Ourselves, A Guide to Traditional Chinese Medicine Food Energetics. Devon, England: Meridian Press. 2014. Print.

Sampson, Susan. The Complete Leafy Greens Cookbook. Toronto, Ontario: Robert Rose Inc. 2013. Print.


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