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.
WHY 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 fiber, and folate.
Carrots – Carrots are a good source of beta carotene, fiber, 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 strir, 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 caramelized to a toasty perfection.
HOW TO STORE AND MAKE AHEAD
If you try this roasted vegetables recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
- Chopping Board
- Sharp Knife
- Roasting Tray
- 4 tbsp Olive Oil
- 1 Onion (Chopped)
- 10 Mushrooms (Chopped)
- 1 Large Red Pepper (Chopped)
- 3 Carrots (Chopped)
- 1 Small yellow pepper (Chopped)
- 1 Courgette (Chopped)
- 1 Garlic bulb (Broken into bulbs, skin on)
- 1 tbsp Dry herbs
- Turn on the oven and set the temperature to 220 degrees celsius or around 430 degrees Fahrenheit.
- In a roasting tray pour out 4 tablespoons of olive oil and place in the oven to heat.
- Chop all the vegetables and set aside in a bowl whilst you wait for the oven to warm up.
- When the oven has hit the desired temperature take out the roasting tray (be careful as it is HOT). Add the vegetables and the herbs of your choice – oregano, thyme, rosemary…
- Mix the vegetables in the dish and then place back in the oven and set the timer for 40 minutes.
- At the 20 minute mark, take the vegetables out and give them a stir, then put them back in the oven. Repeat this process again after another 10 minutes has passed.
- When the oven timer goes off at 40 minutes, take the vegetables out.
- Enjoy the roasted vegetables with a meal and save the rest for a salad or rice dish throughout the week.