= Makes: 4 cups
= Serving size: ¾ cup
= Active time: 15 minutes
= Total time: 45 minutes
Almost every vegetable tastes better when it’s grilled or roasted. The high temperature caramelizes the outside. At the same time, the heat punches up the natural sweetness within each morsel. Remember to season them with some garlic powder or seasoned salt as well. My kids won’t eat steamed asparagus, but they will eat grilled asparagus. This recipe grills the vegetables in the oven, but they are even better on the outdoor grill! If you use a grill, make sure to use a veggie grilling pan so that the pieces don’t drop into the fire.
Below are four of our favorite roasted veggies, but you can use any mixture of what’s in your fridge or in the market.
Roasted Cauliflower
Ingredients
1 head cauliflower
2 tablespoons olive oil or vegetable oil
1 teaspoon salt
1 teaspoon dried dill
STEP 1: Preheat the oven to 425°F.
STEP 2: Rinse the cauliflower. Chop the whole head, including the core and the stem, into 1-inch pieces. Place the cauliflower in a large bowl and toss with the oil, salt, and dill.
STEP 3: Line a large baking sheet with a piece of parchment paper. Pour the cauliflower on top. Bake in the oven until brown, 30 minutes. Cool for 5 minutes and serve.
Per serving: Calories 60, Calories from Fat 40, Total Fat 5g (8% DV), Saturated Fat 0.5g (2% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 420mg (18% DV), Carbohydrates 5g (2% DV), Dietary Fiber 2g (8% DV), Sugars 2g, Added Sugars: 0g, Protein 2g, Vitamin A 0%, Vitamin C 80%, Calcium 2%, Iron 2%.
Roasted Mixed Vegetables
Ingredients
2 bell peppers, each cored, seeded, and cut into 6 pieces
1 small yellow onion, peeled and cut into 4 four pieces
2 medium-size zucchini, cut in half, lengthwise, and then cut crosswise into 3 pieces
½ pound white button or cremini mushrooms, cut in half
2 tablespoons olive oil
1 teaspoon salt
STEP 1: Preheat the oven to 425°F.
STEP 2: Place the bell peppers, onion, zucchini, and mushrooms in a large bowl and toss with the oil and salt.
STEP 3: Line a large baking sheet with a piece of parchment paper. Pour the vegetable mixture on top. Bake the vegetables in the oven until brown, 30 minutes. Cool for 5 minutes and serve.
Per serving: Calories 110, Calories from Fat 80, Total Fat 9g (14% DV), Saturated Fat 1g (5% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 370mg (15% DV), Carbohydrates 8g (3% DV), Dietary Fiber 2g (8% DV), Sugars 3g, Added Sugars: 0g, Protein 2g, Vitamin A 4%, Vitamin C 190%, Calcium 2%, Iron 4%.
Roasted Shaved Brussels Sprouts
Ingredients
2 pounds Brussels sprouts
2 tablespoons olive oil
1 teaspoon salt
STEP 1: Preheat the oven to 425°F.
STEP 2: Slice the Brussels sprouts thinly. Place them in a bowl and toss them with the oil and salt.
STEP 3: Line a large baking sheet with a piece of parchment paper. Pour the Brussels sprouts on top. Bake the Brussels sprouts in the oven until brown, about 20 minutes. Cool for 5 minutes and serve.
Per serving: Calories 70, Calories from Fat 40, Total Fat 4.5g (7% DV), Saturated Fat 0.5g (2% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 410mg (17% DV), Carbohydrates 7g (2% DV), Dietary Fiber 3g (12% DV), Sugars 2g, Added Sugars: 0g, Protein 3g, Vitamin A 10%, Vitamin C 110%, Calcium 4%, Iron 6%.
Roasted Root Vegetables
Ingredients
½ pound parsnips or acorn squash
½ pound carrots or butternut squash
½ pound rutabaga or sweet potatoes
½ pound beets (red or golden)
½ cup olive or vegetable oil (set aside 1 tablespoon for the beets)
1 teaspoon of salt
STEP 1: Preheat the oven to 425°F.
STEP 2: Scrub all of the vegetables and cut into 1-inch cubes. If you like, peel the acorn squash and butternut squash, if using. It’s also good with the peel on, and the peel adds extra fiber.
STEP 3: Place all of the vegetables except the beets in a bowl and toss them with 7 tablespoons of the oil and the salt. Toss the whole unpeeled beets separately with the remaining tablespoon oil.
STEP 4: Place parchment paper in the bottom of a roasting pan. Put the cubed root vegetables in the pan, then place the unpeeled beets on top. Cover the pan with aluminum foil. Bake the vegetables covered for 20 minutes. Remove the foil and bake the vegetables, until tender and brown, 15 minutes longer.
Per serving: Calories 180, Calories from Fat 100, Total Fat 11g (17% DV), Saturated Fat 1.5g (8% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 320mg (13% DV), Carbohydrates 21g (7% DV), Dietary Fiber 6g (24% DV), Sugars 10g, Added Sugars: 0g, Protein 2g, Vitamin A 150%, Vitamin C 40%, Calcium 6%, Iron 6%.
VARIATIONS FOR ALL RECIPES:
• Play around with seasonings: Add whole peeled garlic cloves, 1 cup peeled pearl onions, onion powder, rosemary, or chili powder to the oil when you toss the vegetables.
• Sprinkle chopped fresh herbs on the veggies just before serving. Basil, cilantro, and parsley always work well.
• Sprinkle veggies with lemon juice and a couple tablespoons of Parmesan cheese before serving.
GOES WELL WITH:
• Roasted or grilled meats or fish
• Polenta
• Quinoa, farro, or barley and browned ground meat; mix them together
• Salad
• Added to a frittata, or an egg scramble
• Pasta and Basil Pesto or Marinara Sauce