Roasted Vegetables

Roasted vegetables has been one of my go to side dishes for years. The great thing about this dish is there is no set way to cook it. Whatever veggies you have in your fridge you can throw them in and within 40 minutes you have something deliciously warm and tasty to eat.

You can use them as part of a side dish, put them on your salad, or in your sandwiches, pitas, wraps and kebabs… the list is endless.

How are Roasted Vegetables Good for You?

Roasting vegetables is a fabulous way to get a variety of vitamins and minerals into your system. Even though it has been shown that roasting vegetables can lose some of the C and B vitamins upon cooking there is subsequently a release of other nutrients from the cell walls of the plant. These are the lycopene and beta-carotene which are part of the carotenoid family and promote oral, bone and eye health, along with lowered blood pressure and reduced risk of cancer.

What You’ll Need

To be honest, you can use pretty much anything that you have in your fridge, but for this recipe I have used the following;

Olive Oil

Olive oil is a great cooking choice as it is rich in monounsaturated fats and could potentially reduce the risk of cancer, strokes and heart disease. It also reduces inflammation that can assist in treatment of rheumatoid arthritis.

Onion

Low in calories but high in vitamins and minerals and antioxidants, onions help control blood sugar levels, contain cancer-fighting compounds and may improve heart health, bone density and digestive health.

Mushrooms

Mushrooms have a variety of medicinal benefits. They are rich in the B vitamins; niacin, riboflavin, and pantothenic acid which directly impact cell metabolism, brain function and energy levels and can also prevent infections.

Red and Yellow Capsicum

Capsicums are low in calories and a great source of vitamin A and C. The high amount of antioxidants and vitamin C help improve the immune and eye and skin health and have an anti inflammatory effect. They are also a good source of vitamin E, B6, dietary fibre, and folate.

Carrots

Carrots are a good source of beta carotene, fibre, vitamin K1, potassium and also include antioxidants. They are linked to improved eye health, lower cholesterol and could potentially reduce the risk of cancer.

Courgette / Zucchini

Used for centuries to help treat colds, aches and other medical conditions, these are a great source of potassium, vitamin C, and folic acid. These help us to maintain muscle strength, strengthen the immune system and also the production and maintenance of cells.

Garlic

Garlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold. It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease.

Dry herbs

Herbs have been used throughout the history of time to treat a variety of conditions and have remarkable health benefits.

How to Make Roasted Vegetables

Turn the oven on to 220 degrees or 430 degrees fahrenheit, then put 4 tablespoons of olive oil into the roasting tray and put it in the oven. Whilst the oven is heating up, chop up the vegetables into the same size pieces, this is so everything cooks evenly. Take the garlic out of the bulb but do not peel them, they will go in the tray with their skins on.

Once the oven is at temperature, take the roasting tray out carefully with oven gloves (as it will be super hot) and place on top of the cooker. Gently put the vegetables into the roasting tray, and also be careful here as the oil may spit back at you a little.

Mix all the ingredients together and add the dried herbs of your choice; rosemary, oregano, Italian herbs… you can also use fresh herbs, if you wish.

Place the tray back into the oven and set the timer for 40 minutes. At the 20 minute mark, go back to the oven and give the vegetables a stir, then shut the door and leave them for another 20 minutes. Feel free to check on them from time to time as you do not want burnt veggies, the idea is to get them caramelised to a toasty perfection.

How to Store and Make Ahead

You can make a big batch of roasted vegetables to get you through the week, and with this recipe you will get just that. Once the roasted vegetables have cooled put the remainder into plastic containers and store in the refrigerator to use on salads and sandwiches (or whatever you want to use them for). Use the vegetables within a week.

More Healthy Roasted Recipes

Red Pepper Hummus

Roasted Red Peppers

Chickpea and Garlic Cauliflower Soup

Roasted Chickpeas

If you try this roasted vegetables recipe or have a comment then feel free to leave a rating and let me know. I love to hear what you think, or any changes you make, thanks!