These maple-roasted carrots with creamy butter bean dip will become one of your go-to recipes when hosting or bringing to friends. Gorgeous Dutch carrots with their little stems, caramelized with maple syrup and spices, sitting atop this incredibly creamy butter bean and tahini dip. It looks beautiful, tastes amazing, and comes up at 42 g of protein and 40 g of fiber, perfect to sneak in some nutrition onto your table.
Cam and I actually love it so much that we sometimes skip everything else and just eat this as a full meal for two with some greens (it pairs so well with rocket) and a slice of buckwheat bread. The butter bean dip is honestly delicious on its own, too (keep reading for tips on how to serve it as a standalone). Whether you’re prepping for Easter, hosting friends, or just want something nourishing and gorgeous on a weeknight, this one is for you.
Why I love this recipe (as a nutritionist)
- Rich in fiber for gut health: butter beans, carrots, and pistachios bring 40 g of fiber for the whole dish, supporting digestion and a healthy microbiome
- Packed with beta-carotene: carrots are one of the best sources of vitamin A, for skin health and immune support
- Plant-based protein from whole foods: butter beans and tahini contribute 42 g of protein, making this more filling than your average side dish
- Naturally gluten-free and soy-free: no modifications needed, it works for most dietary requirements right out of the gate
- Beautiful enough to impress: the colors alone (bright orange carrots, creamy white dip, ruby pomegranate, green dill and pistachios) make it a showstopper on any table
Ingredient notes
- Dutch carrots: also called baby carrots with tops, they roast beautifully and look stunning with their little green stems. If you can’t find them, regular carrots trimmed into similar-sized pieces work just as well
- Butter beans: creamy and mild, they blend into the smoothest dip with minimal effort. You can swap them for cannellini beans or chickpeas if that’s what you have on hand
- Tahini: adds richness and a subtle nutty depth to the dip. Use hulled tahini for a lighter, smoother result
- Maple syrup: the caramelization it creates on the carrots during roasting is honestly the best part. Pure maple syrup works best here for flavor and nutrition
- Pomegranate seeds and pistachios: these add crunch, color, and a pop of freshness that takes the whole dish to the next level. Don’t skip them if you can help it
How to make this recipe (summary)
Start by preheating the oven to 410°F (210°C) with the fan on. Prep the carrots by trimming the leafy tops, leaving about 1 inch of the green stem for presentation, then peel and slice them lengthwise. Season and roast the carrots on a lined baking tray with maple syrup, olive oil, chili powder, garlic powder, smoked paprika, and sea salt flakes. Toss to coat and bake on the top rack for about 20 minutes until caramelized and tender.
Blend the dip by combining cooked butter beans, tahini, lemon zest, lemon juice, a garlic clove, olive oil, and sea salt flakes in a high-speed blender until smooth. Add a few ice cubes while blending for an even creamier texture.
Assemble by spreading the butter bean dip on a flat plate, topping with the roasted carrots, pomegranate seeds, pistachios, and fresh dill. Drizzle with chili oil if you like a little heat. View recipe card below for detailed instructions.
Variations and tips
- Make it nut-free: swap the pistachios for pumpkin seeds
- Standalone dip: the butter bean dip is incredible on its own. Add cumin or sumac, finish with crushed pistachios and a drizzle of olive oil, and serve with crackers or warm bread
- Turn it into a full meal: this works beautifully as a main for 2 servings. Add some rocket or fresh greens on the side and a slice of buckwheat bread
- Swap the carrots: roasted beets, sweet potato wedges, or even roasted cauliflower would all work well on this dip
- If you like this recipe, you’ll also love our Festive Maple Salad, or Healthy French Onion Dip.
Why you’ll love this maple roasted carrots with creamy butter bean dip TL;DR
- Fiber-rich
- Naturally gluten-free
- Stunning presentation
- 30-minute recipe
FAQ
- Is this recipe gluten-free? Yes, it’s naturally gluten-free with no modifications needed.
- Can I use canned butter beans? Absolutely. Drain and rinse well and they’ll work perfectly in the dip.
- How do I store leftovers? Store the dip and roasted carrots separately in airtight containers in the fridge for up to 5 days. The dip may thicken, just stir well before serving, and add a drizzle of olive oil if needed.
- Can I make this ahead of time? The dip can be made up to 5 days ahead. Roast the carrots fresh for the best texture.
- What can I use instead of pistachios? Toasted pumpkin seeds, pine nuts, or slivered almonds all work well as a topping.
Maple Roasted Carrots with Creamy Butter Bean Dip
Equipment
Ingredients
Maple-Roasted Carrots
- 1 bunch (250 g) dutch carrots - about 9 oz (250 g), see notes
- 1 tbsp (15 ml) maple syrup
- 1 tsp (5 ml) olive oil
- ¼ tsp (0.5 g) chili powder
- 1 tsp (3 g) garlic powder
- 1 tsp (2 g) smoked paprika
- sea salt flakes - to taste
Butter Bean Dip
- 2 cups (340 g) cooked butter beans -
- 2 tbsp (30 g) hulled tahini
- 1 lemon - zested
- 3 tbsp (45 ml) fresh lemon juice
- 1 garlic clove - peeled
- 1 tbsp (15 ml) olive oil
- sea salt flakes - to taste
- ice cubes - optional
Topping
- 2 tbsp (20 g) pomegranate seeds
- 2 tbsp (15 g) raw pistachios - roughly chopped
- 1 tbsp (1 g) fresh dill
- 1 tsp (5 ml) chili oil - optional
Instructions
- Preheat the oven to 410°F (210°C) fan on.
- Prepare the carrots: Trim the leafy tops, leaving about 1 inch (2.5 cm) of the green stem attached for presentation. Peel the carrots, then wash thoroughly under cold water, scrubbing off any dirt. Pat dry. Slice lengthwise.
- Season and roast the carrots: Line a baking tray with baking paper. Add the carrots, maple syrup, olive oil, chili powder, garlic powder, smoked paprika, and sea salt flakes. Toss to coat. Spread in a single layer and bake on the top rack for 20 minutes, rotating the tray halfway, until caramelized and tender (exact time can vary slightly depending on the size of the carrot, test by piercing with a fork and cook a few more minutes if needed).
- Make the butter bean dip: Add the cooked butter beans, tahini, lemon zest, lemon juice, garlic clove, olive oil, and a pinch of sea salt flakes to a high-speed blender. Start blending slowly to get it going, using the tamper to help move the mixture along. Blend for about 1 minute until smooth. Then add ice cubes one at a time to achieve a smoother, creamier texture (about 3 to 4 cubes, depending on size), keep blending until you reach your desired consistency.
- Assemble: On a flat plate, spread the butter bean dip as a base. Top with the maple-roasted carrots, pomegranate seeds, pistachios, and dill. Drizzle with chili oil if using. Serve right away with crusty bread or crackers.
You’re going to love these maple-roasted carrots with creamy butter bean dip. Make sure to rate it five stars and attach a photo if you give it a go!