8 Ways to Enjoy Carrots This Fall, From Maple Glazed to Creamy Soup

Humans have been enjoying carrots for over 1,000 years. According to the Royal Botanic Gardens, Kew, a renowned scientific institute in London, this nutritious root vegetable was first domesticated in ancient Persia, which is now modern-day Iran. From there, carrots gained prominence across the Middle East and the Mediterranean, eventually making their way to Europe. Today, they are among the world’s most beloved vegetables.

In fact, in 2022, a survey conducted by Bolthouse Farms, one of the leading carrot producers in the US, named carrots “America’s most trusted vegetable.” The survey found that nearly 70 percent of Americans are more likely to choose carrots over other vegetables, including sweet potatoes and asparagus.

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“Packed with nutrients, carrots are versatile, convenient, and good for you,” said Adam Hellstern of Bolthouse Farms at the time. “They’re the only veggie out there that can be considered beneficial brain food and delicious enough to be called comfort food at the same time. Americans’ relationship with food is focused on healthy eating plus great taste, and carrots bring both to the table.”

Carrots truly are versatile. They can be roasted, puréed into soup, baked into cakes, or paired with a hearty salad. As the following recipes will show, the options are endless. Here’s why carrots aren’t just delicious—they’re also one of the healthiest fall vegetables you can eat.

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What are the benefits of eating carrots?

Carrots are packed with nutrients, including essential vitamins like vitamin C, vitamin K, and vitamin B6, and minerals, like potassium and calcium. 

They’re also a good source of beta-carotene, a carotenoid that works as a precursor to vitamin A. This means that when we eat foods with beta-carotene, our bodies convert it into vitamin A themselves. Vitamin A is particularly important for vision and eye health (hence that common myth that carrots help you see in the dark!).

Having high levels of carotene in the blood has also been linked with a reduced risk of heart disease, due to the impact that it has on atherosclerosis (a condition where arteries become narrow and hardened).

Carrots are also a good source of antioxidants like lycopene, which is linked with a reduced risk of cancer and heart disease, and fiber, which is vital for supporting good digestive health.

What is the healthiest way to eat carrots?

There are so many ways to enjoy carrots. You can snack on them raw with dips, for example, or cook them in a variety of meals, like stir-fries and soups. They’re good for us either way, but research suggests that our body finds carotenoids easier to absorb when vegetables have been cooked.

“If there’s a vegetable that’s quite tough, take carrots as an example, cooking the veggies softens them, so that helps the body access the nutrients in the vegetables,” Charlotte Morrison, a senior public health nutritionist in Queensland, Australia, told Queensland Health.

That said, many experts agree that the healthiest way to eat vegetables is the way they taste best to you. That way, you’re more likely to keep eating them regularly. 

“Eat your vegetables roasted, grilled, steamed, boiled in a soup, microwaved, and raw. Enjoy them fresh (locally grown when possible) and frozen. The more variety you have, the more likely you are to eat them. And that’s the whole point.” —Leslie Beck, RD, in ‘The Globe and Mail’

8 vegan carrot recipes

Carina Skrobecki Photography

1 Healthy Vegan Carrot Noodle Pad Thai

If you haven’t got a lot of time but want something healthy and delicious, this vegan pad Thai—which features carrot noodles tossed in a rich almond butter sauce—is perfect. It’s quick, easy, and packed with flavor. 
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Shanika Graham-White

2 Easy Vegan Maple-Herb Glazed Carrots

This roasted carrot recipe is hearty, comforting, and packed with flavor. It features a delicious maple syrup and herb glaze and just the right touch of cinnamon and allspice. It’s the perfect fall side dish, especially when topped with dried cranberries.
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Dreena Burton

3 Vegan Creamy Curried Carrot and Lentil Soup

When it comes to comfort food, it’s hard to beat a creamy, nourishing, flavor-packed bowl of soup. Serve this delicious blend of carrots, onions, celery, and lentils with a sprinkle of cilantro and a chunk of crusty buttered bread.
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4 Vegan Moroccan Spicy Carrot Salad

This Moroccan dish is the perfect blend of garlicky, zesty, and spicy. It’s the perfect side to enjoy with hummus and pita bread or couscous or fluffy quinoa, which will soak up the flavors beautifully.
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Loubna

5 Vegan Carrot Lox Toast 

Ideal for a leisurely weekend brunch, this carrot lox is packed with fresh, smoky flavors. It’s delicious with creamy herbed cheese, which also adds a delicious velvety, tangy layer that complements the carrot perfectly.
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Harriett Porterfield

6 Savory Vegan Cheesy Zucchini and Carrot Muffins

Make a batch of these delicious, nutritious muffins at the beginning of the week so you have easy breakfasts all week long. They have a savory, cheesy flavor thanks to nutritional yeast, which pairs well with the earthy sweetness of zucchini and carrots.
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Chef Reina

7 Vegan Carrot-Jicama Lumpia

When you’re in the mood for something crispy, flavorful, and light, whip up these vegan carrot lumpia, which are Filipinx fried spring rolls. They’re delicious on their own, but they’d also pair beautifully with stir-fried noodles, fried rice, or a refreshing salad.
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Dan Jones

8 Vegan Carrot and Onion Indian Bhajis

Made with fresh carrots and onions, these crunchy bhajis are the perfect blend of savory and spicy. Pair them with a cool and tangy dairy-free yogurt dip, your favorite chutney, or a nourishing vegetable curry for a hearty midweek meal.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.