Updated November 15, 2019
large orange-fleshed sweet potato (12 to 14 oz)
cloves garlic, unpeeled
can (15 oz) Progresso™ chick peas, drained, rinsed
tablespoons fresh lemon juice
tablespoons extra-virgin olive oil
tablespoon white miso paste
tablespoons coarsely chopped fresh cilantro leaves
teaspoon toasted sesame seed
Pita wedges or chips, as desired
Heat oven to 400°F. Line rimmed cookie sheet with foil; spray with cooking spray. Place sweet potato on cookie sheet, and poke all over with fork. Add garlic cloves to pan. Bake 20 minutes, then remove garlic; let stand to cool. Continue to bake sweet potato 40 minutes to 1 hour 5 minutes or until sweet potato is completely tender when pierced all the way through with knife. Let stand about 10 minutes or until cool enough to handle.
Peel cooked sweet potato and garlic; place in large food processor. Add chick peas, tahini, lemon juice, olive oil, miso paste, soy sauce and salt. Cover; process until smooth. If needed, add water 1 tablespoon at a time to desired consistency. Cover and chill at least 2 hours to allow flavors to blend.
To serve, spoon hummus onto serving platter. Top with cilantro and sesame seed. Serve with pita wedges or chips.
- Different types of miso paste can vary widely in their sodium levels. We added a just a little salt to this recipe to balance the saltiness just right, but consider holding off on adding the salt before tasting, just in case your miso paste is on the saltier side. It's much easier to add salt than it is to take it away!
- Throwing unpeeled garlic in the oven is a great technique for prepping garlic. Since your oven will be on anyway, roast extra garlic to use for garlic bread, dressings and more. Roasting garlic takes its edge off and adds a pleasant sweetness.
- There’s no end to what this hummus tastes good on. Use it as a sandwich spread with roasted veggies or turkey, add a scoop to a salad or grain bowl, or simply eat with a spoon. We’re not here to judge.
- In this hummus, we preferred the flavor of regular, not roasted, tahini.
Serving Size: 1/4 Cup
- Calories from Fat
% Daily Value
- Total Fat
- Saturated Fat
- Trans Fat
- Total Carbohydrate
- Dietary Fiber
- Vitamin A
- Vitamin C
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
Sticky Vegan Miso Roasted Carrots
Today, I am taking the hassle out of roasting carrots. No more wondering how long to roast for or at what temperature and no more mushy carrots. With my crowd-pleasing garlic and miso infused Miso Roasted Carrots! They are so good you will be eating carrots several times a week. Guaranteed!
A good cast iron pan is a must for roasting veggies
You might think that roasting veggies entails nothing more than chucking in a pan and shoving in the oven. But it is a little more than that. Often, it is important to use the right pan and the right temperature. Because you want your veggies to roast and get those beautiful charred bits, be a bit dry on the outside but still juicy and full of flavour. The most important thing is that you don’t want them to stew and get mushy.
And for that, you will need a pan that can accommodate twice the amount of veggies you plan to roast. Spaced out veggies that can breathe roast really well. So a good roasting pan will win you half the battle. Did you know that the darker the pan, the faster your veggies will roast and reach peak caramelization much sooner?
In recent years, I have completely eliminated non-stick coated bakeware, opting to bake in cast iron, enamelware, carbon steel or aluminized steel instead. Having recently bought this big beautiful Staub cast iron pan, I thought it was perfect for perfecting my miso roasted carrot recipe. This cast iron pan is 13 inches wide and has a 3 litre capacity, so perfect for roasting upto 1.5 kilos of carrots.
Perfecting the art of perfectly roasted carrots
This recipe for Vegan Miso Roasted Carrots is incredibly simple and everything gets done in just one pan (win!). It has become part of my weekly meal prep routine. I buy organic carrots and usually leave the skin on. But my last batch was quite heavy on the dirt, so I peeled them for this recipe. I cut each carrot in 4-5 one-inch pieces. I cut them at a slight angle so as to get more surface area for the marinade. They also look pretty this way.
The carrots with the miso and maple get this delicious salty candied flavour which is very very addictive. In fact, if I happen to leave it on the kitchen counter after prepping it, there have been occasions when the boys will snack on them till they are all gone! They are that good! The high temperature and roasting time ensures carrots that have just that tiny amount of bite. When you scoop them out to store, do so gently as you don’t want to break them up. Soak your pan afterward in hot water as the maple syrup literally becomes candied and you will have all these hard candy bits in the pan. The miso roasted carrots will last in the fridge for up to 4 days unless you eat them all before. Enjoy!
Roasted Veggie and Hummus Whole Grain Wrap
PC Blue Menu 100% Whole Grain Tortillas
Spicy Sweet Potato Dip
That’s cause for celebration! Seriously! There are so many things you can do with a sweet potato.
If you’re looking to make a meal out of it, try making a Savory Stuffed Sweet Potato, blending it into a pot of creamy Roasted Carrot and Sweet Potato Soup, or swirling it into a luscious parmesan cream sauce with this Sweet Potato Alfredo. All three recipes are made with just a single sweet potato!
Simply feel like snacking? I GOT YOU.
This spicy sweet potato dip is a crazy tasty. You can use it as a dip for crispy falafel, flatbread, carrot sticks, and/or pita chips or serve it up side-dish style as a base for your favorite protein and veggies.
Savory Sweet Potato Hummus
Recipe by Linda Taylor, aka Garden Betty, for the CSA cookbook, published by Quarto Publishing Group USA, and photographed by Will Taylor.
This recipe is featured in Odds and Ends
Used by permission from The No-Waste Vegetable Cookbook : Recipes and Techniques for Whole Plant Cooking by Linda Ly from Harvard Common Press.
While sweet potatoes are generally associated with sweet flavors, this savory and spicy hummus will have you thinking about them in new ways. A blend of tender sweet potatoes and smoky spices changes up the usual hummus routine of garlic and tahini (and gives it a brilliant orange color). It makes an addictive dip for flatbread, pita chips, carrot sticks, celery nubs, and the list goes on. I’ll sometimes smear it onto a Mediterranean- style wrap with roasted vegetables the creaminess eliminates the need for a messy sauce.
- 1 pound (455 g) sweet potatoes, cut into 1-inch (2.5 cm) cubes
- 1 can (15 ounces, or 425 g) of chickpeas, drained and rinsed
- 4 garlic cloves
- ¼ cup (60 ml) olive oil, plus more for serving
- 1 teaspoon ground cayenne pepper
- 1 teaspoon ground cumin
- ½ teaspoon kosher salt
- Zest of 1 lemon
- Juice of ½ lemon
- Smoked paprika for serving
Bring a large saucepan of water to a boil. Add the sweet potatoes and boil until very soft, about 10 minutes. Drain, reserving about ½ cup (120 ml) of the water, and let cool.
Add the remaining ingredients (except the smoked paprika) to a food processor and pulse continuously until smooth. If you’re sensitive to spice, I suggest starting with only ½ teaspoon cayenne pepper and adding more to taste. As your mixture transforms into creamy hummus, you can add some of the reserved sweet potato water (1 tablespoon [15 ml] at a time) if you prefer a looser consistency. Serve with a generous swirl of oil on top and a dusting of smoked paprika.
I use orange-fleshed sweet potatoes as they tend to be softer and smoother than the white-fleshed variety when cooked, and they blend beautifully with creamy chickpeas.
If you have the time and inclination, soaking and cooking your own chickpeas will take this hummus to another level. You’ll need about 2 cups (328 g) of cooked chickpeas (from about 2/3 cup [133 g] dried chickpeas) for this recipe. Of course, there’s nothing wrong with using the canned chickpeas recommended here. They’re readily available and store easily in the pantry for those spur-of-the-moment hummus cravings.
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Linda Ly is the founder and creative force behind the award-winning site Garden Betty. What began as a personal blog in 2010 is now a leading resource in the home and garden sphere, reaching millions of readers every year in over 230 countries. The site celebrates the art of living slow and eating well, with fresh, prolific content on modern homesteading, farm-to-table cooking, and outdoor adventuring.
Firm yet tender veg is simply a matter of getting the quantity, time, and temperature right—and this roasted sweet potato recipe has all three.
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Golden Chana dal Hummus with Miso, Turmeric and Roasted Garlic
A cross-cultural twist on everyday hummus — roasted garlic, fresh lemon juice, deeply rich yellow miso and earthy bright turmeric powder pureed with tahini + sweet and mild chana dal.
Pulses, like chana dal, are nutrient-dense staples of the traditional Mediterranean diet — that famously healthy style of eating. Celebrated during the month of May, it’s definitely a delicious ‘diet’ to aspire to throughout the year.
A pretty golden hue bolstered by the yellows of turmeric and miso, chana dal is a terrific neutral flavor canvas for unique co-starring ingredients. Though, if you prefer, it’s easy enough to substitute any other pulse in this recipe, including the classic chickpea.
What’s in it for me?
Chana dal contains a high amount of insoluble and soluble fibers + resistant and slowly-digestible starches, making it a low-glycemic food that promotes satiety, a healthy GI system, and potentially improved cholesterol + triglyceride levels. Rich in protein, including 8 of the 9 essential amino acids, chana dal also provides 35% of your daily folate and 15% of your iron. Additionally, chana dal is a good source of zinc, and is virtually free of cholesterol, saturated fat and sodium.
Seeds in general are sources of both monounsaturated and polyunsaturated fats, as well as fiber, small amounts of lean protein and essential amino acids, and phytochemicals. Sesame seed-based tahini paste is rich in iron and calcium, and contains coenzyme Q10 (CoQ10) — an antioxidant involved in energy production that may also play roles in treating high BP + cholesterol, eye diseases, asthma, and possibly Alzheimer’s.
Roasting garlic softens its pungency, offering a rich, almost sweet, low-calorie flavor, and is done at no detriment to its health benefits. For instance, sulfur compounds such as allicin, when broken down by chewing or smashing garlic, help synthesize the antioxidant glutathione that is critical to controlling inflammation, immune and heart health, and potentially helping prevent certain cancers.
Miso paste — a source of the fifth, savory taste called “umami” — is made from fermented soybeans.* Being fermented, it is considered probiotic that, when paired with prebiotics (like the chana dal and garlic here), helps promote immune and GI health. If you’re watching sodium, note that 1 Tbsp miso provides about 600 mg, or roughly 1/4 of the recommended daily amount.
The vibrant color of turmeric is indicative of the polyphenolic compound curcumin, and represents its impressive list of health benefits. Known for anti-inflammatory + antioxidant properties, turmeric may also have antibacterial + antiviral properties, and has been linked to prevention of cancer cell growth.
Hummus can add flavor + subtract calories when swapped for mayonnaise or melted cheese on sandwiches, or atop salads instead of a heavy creamy dressing. I also like it on toast or a roasted sweet potato (topped with sauerkraut, weirdly), and often spoon hummus into the two halves of a hollowed-out hard-boiled egg for a quick and balanced snack.
Here I served it with a light drizzle of extra virgin olive oil, cilantro leaves scattered over, and Indian whole grain flatbread. The remainder we dug into with crunchy carrot sticks, cucumber slices, bell pepper strips and snap peas.
There are so many possibilities for you to choose from — both in preparation and serving, so save your money and make a batch of my bright and bold turmeric, miso + roasted garlic chana dal hummus this weekend!
Tell me… Do you make hummus at home? Have you tried making it with pulses other than chickpeas?
Created By: Darn Good Veggies
Use: Pedrosillano Garbanzo Beans, York Garbanzo Beans
Yields: 2 cups
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Sweet Potato Hummus
Recipe and photo courtesy of Darn Good Veggies
Created by Laurel at Darn Good Veggies, this 5-ingredient hummus is delicious. As Laurel says, "This recipe could not be easier! Add all the ingredients to a food processor and process. Scrape down the sides as necessary and keep processing until the hummus is an even, smooth texture."
The recipe calls for 1.5 cups cooked garbanzo beans, which is what you'll have after cooking 3/4 cup of dried garbanzo beans.
1.5 cups cooked garbanzo beans (3/4 cup dried)
1 cup mashed sweet potato
2 teaspoons apple cider vinegar
Pinch smoked paprika (optional)
1/4 cup ice water (MUST be iced)
Add all the ingredients to a high-speed blender or food processor. Blend (or process) until the hummus is smooth. Enjoy!
Laurel says ice water is "perhaps the most essential part of the recipe. Ice water creates the creamiest and smoothest hummus texture imaginable. Room temperature water will actually thicken the hummus and make it gloopy, where ice water thins out the hummus and creates the perfect scoop-able and spreadable consistency."
For the sweet potatoes
- Sweet potatoes: I used orange-skinned sweet potatoes here. This method will also work well with Japanese sweet potatoes.
- Sesame oil: Just a little really helps to elevate the flavor of the salmon.
- Seasonings: I used a combination of sesame seeds (use toasted for even more flavor), smoked paprika, and black pepper. I omit salt as the miso glaze has a salty element.
For the Miso Glaze
- Miso paste: Use white or yellow mild miso for this recipe. It can be found in many health-food stores, some supermarkets, and Asian supermarkets.
- Maple syrup: This adds a much-needed slight sweetness to the miso, which balances well with the tang and spice. Alternatively, you could use agave.
- Soy sauce: Use reduced-sodium if preferred or tamari if gluten-free.
- Aromatics: I use a combination of ginger, garlic, and chili for that tangy, spicy flavor to compliment the sweet. Use a chili at your preferred heat level. Alternatively, just use a little chili sauce/ paste or chili flakes/powder.
- Lemon: Use fresh lemon juice for the best flavor. This balances the sweetness of the maple wonderfully. You could alternatively use apple cider vinegar or rice wine vinegar.
- Cilantro: If you’re not a fan of cilantro, feel free to substitute it for parsley or omit it entirely.
For the sweet potato and salmon salad add-ins
- Microgreens: I used kale microgreens. Alternatively, use a bed of massaged kale or other leafy greens.
- Smoked salmon: Any wild ready-to-eat salmon will work fillets, flakes, or slices. For a vegan option, omit the salmon entirely and use tofu or legumes to up the protein content.
- Avocado: Freshly diced or sliced avocado pairs amazingly with both sweet potatoes and salmon.
- Grains: Quinoa, millet, barley, etc., will work well for adapting this into a sweet potato grain bowl.
- Protein: Add black beans or chickpeas for more protein and bulk- especially if you decide to omit the salmon. You could also use baked crispy tofu.
Roasted Miso Potato Recipe
Wholesome miso potato is perfect for a heavy snack or an early dinner. With a10 minute of prep time, its meant to be very easy and filing. The white miso rice sauce is perfectly creamy and balanced with flavours. Baked potatoes are always great in winter, this time do give this one a try!
Starchy, Sweet root – Sweet potato
- They’re high in fibre and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.
- They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system.
- Sweet potatoes are versatile and can be prepared in both sweet and savoury dishes, making them an exceptional carb option for most people.
Miso is traditionally made from soybeans certain varieties use other types of beans or peas. Other ingredients may also be used to make it, including rice, barley, rye, buckwheat and hemp seeds, all of which affect the colour and flavour of the final product.
It’s incredibly nutritious and linked to a variety of health benefits. The fermentation process used to produce it may be especially beneficial, potentially boosting digestion, aiding the immune system and helping fight disease.
If you’re planning to give miso a try, just keep in mind that its flavour can be strong and quite salty. A small amount can go a long way.