If I had a dollar for every pan of roasted veggies I have made in my lifetime, I would be rich. If I had a dollar for every time someone asked me how I make my roasted veggies, I would be even richer. I figured it would be easiest on all of us if I created a post specifically on how to make roasted vegetables!
With that being said, I’m not sure why it took me over three years to officially post a recipe for my beloved roasted veggies, but better late than never I suppose.
They are so dang simple to make and incredibly tasty! Now you can easily refer back to my method of making them whenever you have questions. After doing it a few times, you’ll have it memorized and be a veggie roasting pro just like me! ; )
are roasted vegetables healthy?
YES! Roasted vegetables are very healthy.
Vegetables contain a variety of vitamins and minerals, fiber — which has so many amazing health benefits — as well as phytochemicals and antioxidants that may reduce inflammation and help fight off disease.
I also want to quickly add that roasted vegetables taste WAY better than some other methods of cooking. It produces the most delicious flavor and makes them actually taste good! I have converted several clients to veggie lovers thanks to this cooking method. Trust me; if you’ve disliked a veggie in the past, try it again roasted and see if you change your mind!
which is healthier: steamed or roasted vegetables?
I’m sure you’ve heard that cooking vegetables depletes the nutrients, and in some cases, that may be true; however, cooking certain veggies actually enhances the availability of some of the nutrients in them.
Water-soluble vitamins, including B vitamins and vitamin C, are most vulnerable during cooking. Cooking methods where the vegetables come in less contact with water retain more nutrients, including steaming, roasting, grilling and stir-frying. Boiling causes the most nutrient losses.
Bottom line: “No one cooking method will preserve 100% of the nutrients and protective phytochemicals in vegetables.” – Leslie Beck, RD
The best thing you can do is incorporate a wide variety of fruits and vegetables in your diet, and enjoy some cooked and some raw to reap the most benefits.
why you should add a source of fat to your vegetables
Many vegetables contain fat-soluble vitamins, including vitamins A, E and K. The last fat-soluble vitamin, vitamin D, is mostly found in fortified dairy products, cereals and fatty fish, but the best way to get it is from the sun! Our bodies can’t absorb these nutrients unless we consume them with some type of fat source, so it’s actually important to include some fat, such as oil! We’ll touch on which kinds I recommend next.
what is the best oil for roasting vegetables?
I recommend using extra virgin olive oil, olive oil or avocado oil for your roasted vegetables. (Click here for more information on the smoke point of olive oil.)
I typically use about 2-3 Tablespoons of oil, depending on the amount of veggies I’m making at the time. I like to make a large amount at once so I have enough for leftovers the next day or two.
I often get questions about how I get my veggies to stay crispy the next few days. Unfortunately, they are not going to be as crispy leftover as they are fresh, but I still enjoy them! To each their own. I typically just heat them up in the microwave, but reheating them in the oven/toaster oven or even in a skillet would definitely help crisp them up a little bit more.
what temperature is best for roasting vegetables?
I usually roast my vegetables at 400 degrees Fahrenheit, and no higher than 425 degrees. At this temperature, usually about 25-30 minutes is all you need! Of course, all ovens cook a little differently, so you may need more or less time. The first few times you’re making these, keep an eye on them to see what length of time is best!
My secret to perfectly roasted veggies is flipping them halfway through, around the 15-minute mark. This just helps them cook more evenly and thoroughly! You can also gauge how well they are cooking and determine if you might want to add or reduce the cook time.
what should I season roasted vegetables with?
This is totally up to you, but I personally like to go simple with my seasonings.
For broccoli, cauliflower and Brussels sprouts, I just use fresh cracked pepper and garlic powder. That’s it! If you want to sprinkle some salt too, be my guest.
For carrot “fries”, I mix things up a bit. I add garlic powder, fresh cracked pepper, paprika, and chili powder to make them taste more like seasoned fries.
For sweet potatoes, I like to go sweet and add nothing but cinnamon! If you prefer more of a savory/spicy mix, you can use the same combo that I put on carrot fries!
what about salt?
I have had people comment that they had to add salt to my recipe, and thought maybe I forgot to add it in the ingredients. The truth is, I very rarely add salt to recipes!
A lot of foods that we eat on a daily basis already have plenty of sodium in them, so I do my best to avoid adding salt to my meals. However, that does not mean that you can’t add it! I have truly gotten used to eating my food without adding salt and don’t ever feel like I “need” to add it, but if you need that extra flavor, go for it! As always, you can modify my recipes any way you want to please your (or your kiddos) taste buds. 🙂
- 3 Tbsp extra virgin olive oil
- 2 medium sweet potatoes chopped
- 2 cups broccoli cut into florets
- 2 cups cauliflower cut into florets
- Fresh cracked black pepper to taste
- 2 tsp garlic powder more as needed
- 2 tsp cinnamon more as needed
- Preheat oven to 400 degrees Fahrenheit.
- Prepare a large baking sheet: line with parchment paper or foil and spray with nonstick cooking spray.
- Place your cauliflower and broccoli florets in a large bowl. Drizzle with extra virgin olive oil to lightly coat. Season with fresh cracked black pepper and garlic powder and toss until oil and seasonings are evenly distributed. Transfer seasoned veggies to prepared baking sheet.
- Wipe out the bowl with a paper towel. Add chopped sweet potatoes to the bowl, and repeat the same steps, except season with cinnamon. Again, toss until oil and seasonings are evenly distributed and sweet potatoes are lightly coated. Transfer to prepared baking sheet.
- Make sure there is enough room on the pan for the veggies to be slightly spread out. If they are too crowded on the pan, they will steam, not roast. If needed, use two medium sized baking pans and evenly distribute the veggies.
- Place in preheated oven for 30 minutes. Set a timer for 15 minutes so you can toss them halfway through using a spatula. Remove them around the 30 minute mark when they are slightly browned and tender crisp. Cook for more or less time, depending on your preference.
- Serve hot. Store in an airtight container in the refrigerator for up to 3 days.
Please let me know if you have any questions that went unanswered in this post! And if you give them a try, be sure to tag me on IG at @wellnessforthewin so I can see your creations, and share the love by pinning this on Pinterest!