Delight your taste buds with the vibrant flavors of the Mediterranean through this simple yet exquisite dish of oven-roasted vegetables. Bursting with color and rich in nutrients, these Mediterranean Roasted Veggies make a perfect side dish or a standalone meal. Whether you’re a seasoned cook or a kitchen novice, this recipe is easy to follow and will leave you with a delicious and healthy treat that is both satisfying and nourishing.
Ingredients
• 1 large eggplant, diced
• 2 zucchinis, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red onion, sliced
• 1 cup cherry tomatoes
• 3 cloves garlic, minced
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh basil, chopped (for garnish)
Directions
1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This ensures the oven reaches the desired temperature by the time you are ready to roast the vegetables.
2. Prepare the Vegetables: In a large bowl, combine the diced eggplant, sliced zucchinis, chopped red and yellow bell peppers, sliced red onion, and cherry tomatoes.
3. Season the Vegetables: Add the minced garlic, olive oil, balsamic vinegar, dried oregano, dried thyme, salt, and pepper to the bowl. Toss the ingredients well to ensure that all the vegetables are evenly coated with the seasoning.
4. Arrange for Roasting: Spread the seasoned vegetables in a single layer on a baking sheet lined with parchment paper. This helps in even cooking and prevents the vegetables from sticking to the tray.
5. Roast the Vegetables: Place the baking sheet in the preheated oven. Roast the vegetables for 25-30 minutes, or until they are tender and lightly browned. Stir the vegetables once halfway through the cooking time to ensure even roasting.
6. Garnish and Serve: Remove the roasted vegetables from the oven and sprinkle with freshly chopped basil before serving. Enjoy your Mediterranean Roasted Veggies warm, either as a side dish or a main course.
Prep Time, Cooking Time, and Total Time
• Prep Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes
Nutritional Information
• Calories: 120 kcal per serving
• Servings: 4 servings
Tips
• Uniform Cutting: To ensure even cooking, cut the vegetables into similar sizes.
• Parchment Paper: Using parchment paper prevents sticking and makes for an easier cleanup.
• Stirring: Stirring halfway through roasting helps in achieving even browning.
• Extra Flavor: For an extra burst of flavor, sprinkle some feta cheese over the vegetables before serving.
Benefits
• Rich in Nutrients: This dish is packed with vitamins, minerals, and antioxidants from a variety of vegetables.
• Low in Calories: At only 120 kcal per serving, it’s a healthy addition to any meal.
• Heart Health: Olive oil and vegetables are staples of the Mediterranean diet, known for promoting heart health.
• Diet-Friendly: Suitable for vegetarian, vegan, gluten-free, and low-carb diets.
FAQs
Can I use other vegetables?
Yes, you can customize this recipe with your favorite vegetables such as mushrooms, carrots, or asparagus.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Can I make this recipe ahead of time?
Yes, you can prepare and season the vegetables ahead of time and store them in the refrigerator. Roast them when you’re ready to serve.
Is this recipe freezer-friendly?
While the texture of the vegetables may change slightly, you can freeze the roasted veggies in an airtight container for up to 2 months.
Conclusion
Mediterranean Roasted Veggie Delight is a versatile and delicious dish that brings the flavors of the Mediterranean to your table. With its ease of preparation and health benefits, it’s perfect for any meal, whether you’re looking for a hearty side dish or a nutritious main course. Enjoy the rich, savory flavors and vibrant colors of these oven-roasted vegetables and reap the health benefits they offer. Happy cooking!