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Looking for the perfect flavor packed side to add to your Thanksgiving menu? Try these Maple Glazed Carrots over a creamy White Bean puree to satisfy those sweet and salty cravings! The subtle maple and miso glaze add a nice umami to the carrots while the pomegranate arils (yes that is what they are called lol not seeds!) add a burst of sweet and sour flavor, followed by the salty crunchy pepita seeds. While they taste great they will also add a beautiful pop of color to your table. Not to mention that they are free from added oils and butters making them a light addition to your menu that won't leave guests feeling sluggish and lethargic.

Let's talk about pomegranates for a sec! This nutrient rich fruit always finds its way on the table around the holidays in my family. Whether in a mimosa, salad, or as a garnish it is a wonderful addition to any dish. These pomegranate arils are packed with antioxidants, vitamins C & K, fiber, and zinc all for a moderate to low amount of overall calories. Definitely recommend finding a way to add them to your holiday menus!

In terms of actually getting the arils out of this fruit that can be quite a challenge. I have tried many different methods from submerging it in water so the pith floats while the seeds sink or visa versa or wacking it with a wooden spoon till the arils fall out. I have found the best method is the old fashion one to just put on some music, grab an apron (to avoid unnecessary blood like stains), line your surface, grab one bowl for the compost and one for the arils and just start separating.

The White Bean Puree also doubles as a delicious appetizer that would work amazing as an appetizer served with some nice crackers or fresh veggies!



Time: 45 minutes

Yield: 4-6 servings


8-10 carrots

Ingredients for the Glaze:

1/4 cup maple syrup

2 tbsp yellow miso

1 tsp dijon mustard

1 tbsp balsamic glaze

*optional: 1 tbsp olive oil


1/2 cup pomegranate arils

1/4 cup toasted peptita seeds or sub toasted pine nuts

Fresh zest of one orange or lemon

A few springs of fresh rosemary

White Bean Puree:

1 cup of white beans

2 tbsp tahini

2 tbsp lemon juice

1/2 tsp garlic powder

2 tbsp nutritional yeast

1/2 tsp salt

*optional: 1 tbsp olive oil


Preheat your oven to 375F.

Whisk all ingredients for the glaze in a bowl until well combined.

Slice carrots in half and coat with glaze, add to a parchment lined baking sheet and bake for 30 minutes or until tops are golden brown and carrots can be pierced with a fork. If tops are not browning place on broil for 1-2 minutes.

While carrots are baking make the White Bean Puree by combining all of the ingredients into a food processor or high speed blender. Blend till smooth. I did about 3 30 second intervals to give my food processor a rest and to get it as smooth as I wanted.

Spread White Bean Puree onto a serving dish and layer carrots cut-side up on top. Add all of your toppings. Enjoy :)



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What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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