Lighter Creamy Carrots and Peas

Elevate your everyday vegetable side dish with this delectable recipe for Lighter Creamy Carrots and Peas. Featuring tender carrots and sweet peas in a velvety, guilt-free sauce, this dish achieves its rich flavor from a light roux made with butter, low-sodium broth, and 2% milk enhanced by a dollop of creamy Greek yogurt. Seasoned with garlic and onion powders and topped with optional fresh parsley, this quick and easy recipe comes together in just 25 minutes, making it perfect for busy weeknights or elegant holiday dinners. With its lighter twist on traditional cream sauces, this recipe is a wholesome yet indulgent addition to your table.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups (sliced) carrots
• 1.5 cups frozen peas
• 1 tablespoon unsalted butter
• 1 tablespoon all-purpose flour
• 0.5 cup low-sodium chicken or vegetable broth
• 0.5 cup 2% milk
• 2 tablespoons plain Greek yogurt
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley (optional, chopped)

Directions

Step 1

In a medium saucepan, bring 4 cups of water to a boil. Add the sliced carrots and cook for 5 minutes until they are slightly tender.

Step 2

Add the frozen peas to the boiling water with the carrots and cook for an additional 2 minutes. Drain the vegetables and set aside.

Step 3

In the same saucepan, melt the unsalted butter over medium heat. Stir in the all-purpose flour and cook for 1 minute, whisking constantly, to form a roux.

Step 4

Gradually add the chicken or vegetable broth while whisking to prevent lumps. Once smooth, whisk in the milk.

Step 5

Cook the sauce for 3–4 minutes, stirring frequently, until it thickens slightly.

Step 6

Remove the saucepan from the heat and stir in the Greek yogurt, garlic powder, onion powder, salt, and black pepper. Mix until smooth and well combined.

Step 7

Add the cooked carrots and peas to the cream sauce and toss gently to coat them with the sauce.

Step 8

Return the saucepan to low heat and cook for 2–3 minutes, just until the vegetables are warmed through and the sauce thickens a bit more.

Step 9

If desired, garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(779.3g)

Amount per serving	% Daily Value*
Calories	523.2

Total Fat 17.0g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 0.3g
Cholesterol 43.6mg	0%
Sodium 912.6mg	0%
Total Carbohydrate 73.2g	0%
Dietary Fiber 19.7g	0%
Total Sugars 31.6g
Protein 24.1g	0%

Vitamin D 50.4IU	0%
Calcium 346.5mg	0%
Iron 5.1mg	0%
Potassium 1476.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.2%

Protein: 17.8%

Carbs: 54.0%