Spicy vegetable wedges with mustard yoghurt dip

Recipe

Here is a lower GI version of potato wedges, made with carrots, parsnips and sweet potatoes. Lightly crushed coriander seeds and a hint of cinnamon accentuate the flavours of the vegetables, which are served with a tangy mustard and yogurt dip.

CARROTS, PARSNIPS AND SWEET POTATOES have much less of an effect on blood glucose levels compared to white potatoes, and make an interesting and tasty alternative.
To further reduce the GI, use wedges of fresh beetroot instead of sweet potatoes.

Ingredients 

• 2 large carrots
• 2 parsnips
• juice of 1 lime
• 2 tablespoons canola oil
• 2 tablespoons lightly crushed coriander seeds
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon freshly ground black pepper
• 600 g orange sweet potatoes (kumara), peeled

Mustard dip

• 2 teaspoons wholegrain mustard
• 1 teaspoon caster sugar
• grated zest of 1 lime
• 200 g low-fat natural yogurt
• 3 tablespoons chopped fresh dill, plus extra to garnish

Method

1. Preheat the oven to 220°C. Cut the carrots and parsnips into wedges. Place them in a saucepan and just cover with water. Bring to the boil, then reduce the heat slightly and partially cover the pan. Cook for 2 minutes.
2. Meanwhile, combine the lime juice, oil, coriander, cinnamon and pepper in a roasting tin. Cut the sweet potatoes in half crosswise, then into thick wedges, about the same size as the carrots and parsnips. Add the sweet potatoes to the tin and coat with the spice mixture, then push them to one side of the tin.
3. Drain the carrots and parsnips and add them to the roasting tin. Use a spoon and fork to turn the hot vegetables and coat them with the spice mixture. Place in the oven and roast for 40 minutes, stirring and turning all the vegetables twice, until they are well browned in places and just tender. Remove from the oven and leave to cool slightly.
4. Meanwhile, to make the mustard dip, combine the mustard, sugar and lime zest in a bowl, then stir in the yogurt and dill. Transfer to a serving bowl, garnish with a little extra dill, and serve with the vegetables.

Nutrition infomation: