This sumac chicken with cauliflower and carrots is a delicious and nutritious meal that’s easy to prepare. Packed with vibrant Mediterranean flavors, this dish brings together the tangy zest of sumac, the earthiness of cumin, and the brightness of fresh herbs.
It’s a great option for anyone following the DASH diet, as it focuses on heart-healthy ingredients with minimal sodium while delivering maximum flavor.
The Benefits of Sumac & Mediterranean Spices
Sumac is a deep red spice with a citrusy tang, commonly used in Mediterranean and Middle Eastern cooking. It enhances the natural flavors of the dish without adding extra sodium, making it ideal for a DASH diet meal.
When paired with cumin and black pepper, sumac gives the chicken a warm, aromatic depth. These spices not only improve taste but also provide antioxidants and anti-inflammatory benefits.
The fresh herbs—parsley and mint—add a refreshing finish. Mint helps with digestion, while parsley is loaded with vitamins A and C. Both contribute to a well-balanced, nutrient-dense meal.
Easy Preparation for Busy Days
One of the best things about this dish is its simplicity. It’s a sheet pan meal, meaning everything cooks together in one pan for easy cleanup.
With just a few minutes of prep time, you can have a flavorful, home-cooked meal that requires minimal effort.
Start by whisking the spices with olive oil and coating the chicken and vegetables.
Roasting brings out the natural sweetness of the carrots and cauliflower while keeping the chicken tender and juicy. Adding lemon slices enhances the flavors with a subtle tang.
Serving Suggestions
This dish pairs beautifully with a variety of sides. If you’re following the DASH diet, consider serving it with a whole grain like quinoa, farro, or brown rice for an extra dose of fiber and complex carbohydrates.
A simple cucumber and tomato salad with a drizzle of olive oil and lemon juice makes a refreshing complement.
For a heartier meal, add a side of roasted sweet potatoes or a Mediterranean-inspired lentil salad. These additions keep the meal balanced and satisfying without compromising its health benefits.
Substitutions & Variations
This recipe is flexible and can be adapted to different dietary needs. Here are a few modifications to suit various preferences:
- Low-carb option: Replace carrots with zucchini or bell peppers to reduce the carbohydrate content while maintaining flavor and texture.
- Vegan alternative: Swap the chicken for chickpeas or tofu, which will absorb the sumac and spice mixture beautifully.
- Gluten-free choice: This dish is naturally gluten-free, making it a great option for those with gluten sensitivities.
For added protein, you can mix in some almonds or pistachios before serving. If you prefer a spicier kick, a sprinkle of red pepper flakes will elevate the dish.
Why This Dish Fits the DASH Diet
The DASH diet emphasizes whole, unprocessed foods with an emphasis on vegetables, lean proteins, and heart-healthy fats. This sumac chicken dish checks all the boxes, offering a well-rounded meal with balanced macronutrients.
By using minimal salt and relying on the natural flavors of spices and herbs, this dish aligns with the DASH diet’s goal of reducing sodium intake without sacrificing taste. The inclusion of fiber-rich vegetables and healthy fats further enhances its benefits.
Sumac chicken with cauliflower and carrots is a simple, delicious, and health-conscious meal that fits seamlessly into a Mediterranean-inspired diet. It’s easy to prepare, packed with flavor, and filled with ingredients that support heart health and overall well-being.
Sumac Chicken with Cauliflower & Carrots (DASH Diet-Friendly)
Equipment
- Large mixing bowl
- Baking sheet
- Parchment paper or foil
- Whisk
Ingredients
Spice Mixture:
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon ground sumac
- 1 teaspoon kosher salt
- ½ teaspoon ground cumin
- ¼ teaspoon freshly ground black pepper
Main Ingredients:
- 1 ½ pounds bone-in chicken thighs and drumsticks
- 1 medium cauliflower cut into 1-inch florets
- 2 carrots peeled and sliced into 1-inch rounds
- 1 lemon sliced into ¼-inch thick pieces
- 1 tablespoon fresh lemon juice
- ¼ cup fresh parsley chopped
- ¼ cup fresh mint chopped
Instructions
- Preheat the Oven & Prepare the Baking Sheet: Heat the oven to 425°F. Line a baking sheet with parchment paper or foil to prevent sticking and make cleanup easier.
- Mix Spices & Coat the Ingredients: In a large mixing bowl, combine the olive oil, sumac, kosher salt, cumin, and black pepper. Stir well until the spices are fully blended. Add the chicken, cauliflower florets, and carrot slices to the bowl, making sure each piece is evenly coated with the seasoning mixture.
- Arrange the Ingredients for Roasting: Spread the seasoned chicken, cauliflower, and carrots in a single layer on the prepared baking sheet. Lay the lemon slices on top of the chicken and vegetables to enhance the flavor as they roast.
- Roast & Toss: Place the baking sheet in the oven and roast for 40 minutes. About halfway through cooking, use tongs to turn the vegetables to ensure they cook evenly and develop a nice caramelization.
- Finish with Herbs & Serve: Once fully cooked, remove the tray from the oven and drizzle the dish with fresh lemon juice. Sprinkle the chopped parsley and mint over the top before serving.
Notes
- For a lower-fat option, remove the chicken skin before roasting.
- Pair with brown rice, quinoa, or a lentil salad for a well-balanced DASH diet meal.
- Swap the carrots for zucchini or bell peppers for variety.
- If using boneless chicken, reduce the cooking time to 25–30 minutes to prevent drying out.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.