This makes a lovely small bowl that you can use as a snack. If you wanted to make it a main meal you could add your protein of choice and throw on some steamed greens before slathering over that incredible satay sauce. 

Carrots are often overlooked as the centrepiece of a meal, yet roasting transforms them into something wonderfully sweet, caramelised and deeply satisfying. Beyond their flavour, carrots are one of our richest dietary sources of beta-carotene, a carotenoid that the body converts into vitamin A according to its needs. Vitamin A is essential for immune function, healthy vision and maintaining the integrity of the skin and the lining of the digestive tract.

The peanut satay sauce provides plant protein, healthy unsaturated fats and vitamin E, while peanuts are naturally rich in resveratrol and other polyphenols that may contribute to cardiovascular health. Brown rice delivers slowly released carbohydrate alongside fibre and magnesium, helping to sustain energy while supporting healthy glucose regulation.

Fresh herbs such as coriander provide a surprisingly diverse array of phytochemicals, while cucumber contributes hydration and additional polyphenols. Ginger and garlic both contain biologically active compounds that have demonstrated anti-inflammatory and antioxidant properties, and lime provides vitamin C, which helps regenerate other antioxidants within the body while supporting collagen production.

Serves 4

Ingredients

• 800g carrots, peeled
• 2 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 250g cooked brown rice
• 1 cucumber, sliced
• 100g edamame beans
• Small bunch coriander
• 2 spring onions, sliced
• 2 tbsp roasted peanuts, chopped

Satay Sauce

• 3 tbsp natural peanut butter
• 1 tbsp tamari
• 1 tbsp lime juice
• 1 tsp maple syrup
• 1 garlic clove, crushed
• 2cm ginger, grated
• 100ml warm water

Method

Heat the oven to 200°C fan.

Toss the carrots with olive oil, smoked paprika and cumin before roasting for 35–40 minutes until caramelised and tender.

Meanwhile whisk together all of the satay ingredients until smooth, adding enough warm water to create a silky pouring consistency.

Divide the brown rice between bowls before arranging the roasted carrots, cucumber and edamame on top.

Drizzle generously with the satay sauce before finishing with coriander, spring onions and chopped peanuts.