Roasted Veggies*

ROASTED VEGGIES

(Great accompaniment to beans, rice, or beans & rice, etc.)

NOTES:

  • With or without oil.  You can try it with oil the first time to make sure it's delicious enough.  FYI, a half-teaspoon coats a big bowl of cut-up veggies.  Later you can experiment with less or no oil, which is healthier. 
  • Nuts and raisins are calorie-dense but are otherwise healthy and can enhance the taste.  
  • Recommend also cooking with vinegar (optional).  Balsamic or rice vinegar may be preferred because it is a little sweeter than others, but any vinegar is fine.
  • A light-colored vinegar may look better on some light-colored veggies (we use white balsamic). 
  • Cook similar vegetables together.  In my pre-heated oven at 400 degrees, cauliflower takes 30 minutes, squash (like acorn squash) takes 18-20 minutes (don't overcook squash!), potatoes or onions take about 30 minutes, carrots about 20 minutes, zucchini needs less time, etc.   Wait for oven to come to temperature before cooking for predictable cooking times, and record the time for your oven, for future reference.   You need a timer or stopwatch.  Aim for some browning without burning.   You can finish them off under the broiler for extra browning – but watch them like a hawk.   Usually turning is not needed.  
  • These are tastiest if several veggies are combined, or if combined with other ingredients (tomatoes, beans, purple onions, cooked corn, parsley or cilantro, etc.).   
  • Even non-stick baking pans will burn unless you use parchment paper or a reusable silicone making mat (which is easiest).   With either of these, you don't need oil. 
  • For white potatoes:  rosemary, and/or paprika, pepper, maybe seasoned or regular salt).   Can add dried or fresh parsley near the end or after cooking.   Also garlic, either powdered, or minced or with garilic press.
  • Sweet potatoes:  don’t need spices, cinnamon is optional.   Plain roasted whole sweet potatoes can be cut into pieces and mixed with orange pieces and/or blueberries and/or nuts:  fabulous.   Or, for a better visual appearance (if serving to others): mash without skin before adding above ingredients. (Broil the chopped skins and eat them separately).
  • Especially for Brussels sprouts (30 or more minutes at 400 degrees) or other non-starchy vegetables:  fruit (raisins,           blueberries, and/or sliced apples coated- with-lemon-juice, etc.) can be added during or after cooking, and/or a small amount of chopped nuts.
  • Garlic: powdered (or pressed with garlic pressed added after cooking) is good with just about everything.
  • Black pepper, thyme, dill, curry, (maybe oregano?) - are our favorites - good on everything.   
  • Benson’s Table Tasty is the best salt alternative IMO, available by mail order.


INGREDIENTS:

  • Veggies of choice
  • vinegar (balsamic is sweeter than most others) 
  • Tamari or soy sauce (low sodium)
  • (OPTIONAL):  SMALL amount of olive oil (if using)
  • Parchment paper or silpat (silicone non-stick, re-usable baking mat); the silpat is quicker to use.
  • Herbs

 

INSTRUCTIONS:

Preheat oven to 400 degrees.

  • Cut-up veggies, separated into those with similar cooking times.
  • In a bowl, toss with vinegar and tamari.  (About ¼ cup of vinegar for about a pound of cut-up Brussels sprouts, for example, is about right, but mostly you just sprinkle some in, amount not critical.
  • AND / OR:  toss with a very small bit of oil, if using (OPTIONAL).
  • Sprinkle with pepper, dried herbs or salt (if using)
  • Preheat oven (to keep track of cooking time) and bake most veggies at 400 degrees for 15 - 30 minutes, checking for doneness.  
  • Optional:  Run under broiler for extra browning. 



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responded with submitted 2016-05-14 14:56:55 -0400
commented 2012-04-08 19:50:55 -0400 · Flag
I scrubbed and cut up sweet potatoes and beets and put them in the oven for about 15 minutes while I peeled carrots and cut up the onions. Then I think they were all in the oven for around another 40 minutes until a fork went in easily. My neighbor and I both enjoyed them – but I wouldn’t call it “quick.”
tagged this with Good 2012-04-08 19:48:28 -0400
published this page in Quick Recipes 2012-01-21 17:24:00 -0500