Recipes

Roasted Vegetables Recipe Blueprint

CONFESSION: Roasting is how I won over my brussel sprout hating parents. Yes, it was sly, but I accept full credit.  While home from college visiting my family, I decided to make roasted brussel sprouts and carrots for my parents who had some intense, emotional dislike for these baby cabbages. They had memories, bad memories of ‘dead,’ smelly sprouts permeating their house when they were a kid. My parents were skeptical, but I made them curious enough to try their first bite in over 30 years!

It was a solid WIN!  In fact, my dad got a second helping!

Vegetables cooked well can become the star of the meal, but cooked poorly, turn into the dreaded side that everyone knows they should eat but justly want to avoid.

If you need to amp up your veggie cooking game and are bored of the same ole’ lifeless vegetables on the dinner table, roasting is one way to win over your dinnertime crowd.

Roasting is a method that is shamelessly easy and always delicious!  The process of cooking vegetables at a high heat, usually 400-450 degrees, for about 30-60 minutes induces several chemical reactions, including caramelization and Maillard, that help turn those lackluster veggies into a lively, flavorful dish!

The natural sweetness of the vegetables is enhanced and everyone will be vying for the “brown bits” left on the roasting pan. If you are bored with your typical and uninspired vegetable sides on the dinner table, roasting is one of the best ways to jazz them up without adding a lot of extra work in the kitchen.

Below is the simple blueprint for perfect roasted vegetables.  You are able to get as creative and experimental with the spice blend as you want, but the process stays the same.  When roasting, you can cook several types of vegetables or only 1 or 2.  AND, it is also the perfect way to use up veggies that are about to turn the corner in the fridge. Waste not!

Now go search your fridge for any produce you can find and let’s give these veggies an appetizing makeover!

 

Roasted Vegetables Recipe Blueprint

INGREDIENTS

  • Vegetables and/or starch
  • olive or canola oil (1-1 ½ tbsp per 1# of vegetables)
  • Salt
  • Pepper
  • Seasonings (optional)

 

VEGETABLES (Choose 1+)

  • Asparagus
  • Beets
  • Bell peppers
  • Broccoli
  • Brussel sprouts
  • Cauliflower
  • Carrots
  • Grape tomatoes
  • Mushrooms
  • Onions
  • Parsnips
  • Turnips
  • Yellow squash
  • Zucchini

 

STARCHES (Choose 0-1+)

  • Potatoes
  • Sweet potatoes
  • Winter squash (butternut, acorn)

 

SEASONINGS (any desired)

 

METHOD

  1. Line baking sheet with foil and spray with non-stick cooking spray (I use a Misto spritzer)
  2. Chop all vegetables and/or starches into bite size pieces (the smaller the size, the quicker they will cook).
  3. Add oil to vegetables and toss.
  4. Add seasonings to vegetables and toss.
  5. Place vegetables on the oiled baking sheets, making sure that they are lying flat and not toppled up on each other.  Use 2 pans, if needed.
  6. Roast vegetables on 400 degrees for about 20-40 minutes or until lightly brown on edges.  Stir mid-way if able to prevent sticking and ensure both sides brown.

These veggies are ready to make magic!

Having been oiled and seasoned, they are ready to roast!

NOTE: Baking time will depend on the vegetable size and type of the vegetables.  Root vegetables (potatoes, beets, carrots, etc) tend to take longer than flowering vegetables (broccoli, cauliflower, etc).

Flavor heaven!  Get ready to enjoy!!

TIPS

  • Make sure the vegetables are spread out on the foil so they will cook and brown evening.  If they are in a heap, they will steam, take longer to cook and will not caramelize well.
  • The smaller the size of the vegetables, the faster they will cook.  If in a hurry, cut veggies a bit smaller.
  • While frozen vegetables can be used, they generally have a lot of excess water content and may take longer to cook.

While roasted vegetables are amazing served along with roasted chicken or pork loin, they can be used in a variety of recipes.

 

Here are a few ideas:

Pizza- Top homemade pizza with roasted vegetables and fresh mozzarella!

Marinara sauce- Mix into your favorite marinara or tomato sauce before topping whole grain pasta.

Wraps- Add roasted vegetables to a whole grain tortilla with leftover chicken and guacamole for a filling and delicious lunch!

Vegetarian Rice Bowl- Top your favorite whole grain with roasted vegetables, tempeh or edamame beans, goat cheese (or feta cheese) and a sprinkle of aged balsamic vinegar.

 

TRUTH: “Please test [us] for ten days: Give us nothing but vegetables to eat and water to drink.” At the end of the ten days, they looked healthier and better nourished than any of the young men who ate the [rich] royal food.  —Daniel 1:12,15 (NIV)

 

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