How to Roast Vegetables
Just about any vegetables can be roasted in the oven. Roasting creates a wonderful flavor for the veggies as it caramelizes the natural sugars and combines with the oil and herbs that have been added. Yum!
Remember – our goals for cancer prevention and healthy survivorship are 4-5 cups of fruits + vegetables daily. Roasted veggies are so good, you’ll eat at least 1 cup at a time!
Here’s your ‘How To’ guide to roasting any vegetables.
Choose 4 cups of veggies (one or more of any combination – radishes, broccoli, Red Potatoes, Sweet Potatoes, Carrots, Onions, Beets, Peppers, Eggplant, Zucchini, Squash, Acorn Squash)
2-3 tsp of one or more spices (such as Chili powder, Rosemary, Cumin, Garlic cloves, Grill seasoning, Curry powder, Chinese 5 spice, Tarragon, Italian seasoning, Sage, Parsley, Cinnamon)
1 T oil (canola oil, peanut oil or olive oil
1. Preheat oven to 425 degrees
2. Remove any rough skin and cut veggies into approximately the same size pieces. Smaller pieces cook faster and it helps everything finish roasting at about the same time.
3. Place in a bowl and toss with oil, making sure the pieces are coated on all sides.
4. Season with salt, pepper and herbs.
5. Bake in non-stick pan, or on a foiled pan, until veggies are soft (about 30 – 40 minutes)
Suggested seasoning combinations:
Sweet potatoes: Chinese 5 spice, cinnamon
Red potatoes: garlic, rosemary
Eggplant: garlic, Italian seasoning
Carrots: grill seasoning, parsley
Acorn squash: cinnamon, chili powder
Recipe and suggested combinations from the NC Cooperative Extension.