Mains, Lunch, Recipes

Healthy 5-Ingredient Low Carb Roasted Vegetable Medley

Healthy 5-Ingredient Low Carb Roasted Vegetable Medley

Protein

5g

CARBS

15g

Fat

11g

Cal

166kcal

Prep time

15 minutes

Cook time

30 minutes

Resting time

0 minutes

Total time

45 minutes
Healthy Christmas Recipes - Roasted Vegetable Medley
Savour the flavours of our Roasted Vegetable Medley, blending mushrooms' earthy richness with broccoli's crispness, alongside capsicums and zucchinis. This gluten-free dish combines effortless preparation with a nutritious profile, offering a delightful side or a fulfilling main course. It's a celebration of simple, healthy cooking, perfect for any meal.

Eating healthy doesn’t have to be boring or time-consuming. One of the best ways to incorporate a variety of nutrients into your diet is through colorful vegetables. A Roasted Vegetable Medley is not only a feast for the eyes but also a delicious way to enjoy the natural flavors of fresh produce. Perfect for those following a gluten-free diet, this recipe is versatile, easy to prepare, and can complement any main course beautifully.

Why Roasted Vegetables?

Roasting vegetables brings out their natural sweetness and intensifies their flavours. The high heat used in roasting caramelizes the natural sugars in vegetables, creating a delightful complexity in taste that can’t be achieved through boiling or steaming. This method also helps in retaining most of the nutrients, making it a healthier option.

Choosing Your Vegetables

For this medley, we’ve chosen a combination of capsicums, zucchinis, broccoli, mushrooms, and onions. These vegetables not only provide a spectrum of colours but also offer a variety of textures and flavours. capsicums are sweet and crisp, zucchinis and mushrooms offer a mild and slightly earthy flavour, broccoli bring a touch of crunchiness, and onions add a savoury note.

Nutritional Benefits

  • Capsicums: Rich in vitamins A and C, capsicums are great for immunity and skin health.
  • Zucchinis: A low-calorie vegetable, zucchinis are high in antioxidants and contribute to digestive health.
  • Broccoli: Rich in vitamins C and K, fibre, and antioxidants, supporting immune health, digestion, and potentially reducing cancer risk.
  • Mushrooms: Rich in B vitamins and minerals, mushrooms support heart health and are known for their immune-boosting properties.
  • Onions: Onions are high in vitamin C and are known for their anti-inflammatory properties.

Preparing the Dish

Preparation is straightforward and doesn’t require any complicated techniques. Start by preheating your oven, as a consistent and hot environment is key for perfect roasting. Slice the vegetables uniformly to ensure even cooking. A light coating of olive oil helps in roasting and adds a subtle flavour, while herbs like thyme, rosemary, and oregano complement the natural flavours of the vegetables.

Serving Suggestions

This Roasted Vegetable Medley is incredibly versatile. It can be served as a hearty main dish or as a side alongside grilled meats or fish, as part of a vegetarian spread, or even tossed with pasta. The leftovers are equally delicious and can be added to salads or wraps for a quick, healthy meal.

Conclusion

A Roasted Vegetable Medley is more than just a side dish; it’s a celebration of natural flavors and colors. It’s a testament to how simple ingredients, when prepared with care, can transform into something delicious and nutritious. Whether you’re a seasoned chef or a beginner in the kitchen, this dish is sure to delight.

Remember, eating healthy is not just about the ingredients but also about the joy of cooking and the pleasure of eating. Enjoy your culinary journey with this simple yet flavourful dish!

The Recipe

Healthy Christmas Recipes - Roasted Vegetable Medley

Roasted Vegetable Medley

Roasted Vegetable Medley is a healthy and delicious dish suitable as a main course or a side, that you can make with a variety of root vegetables and herbs. 
Prep Time 15 minutes
Cook Time 30 minutes
0 minutes
Total Time 45 minutes
Course Brunch, Dinner, Lunch, Main Course
Cuisine International
Servings 4 people
Calories 166 kcal

Equipment

  • 1 Oven (conventional, fan-forced or air-fryer)
  • 1 Mixing Bowl (large)
  • 1 Chopping Board
  • 1 Chefs Knife (or similar)
  • 2 Baking Paper (to fit the baking trays)

Ingredients

Fresh Vegetables

  • 200 g Broccoli (Cut into florets, save the stems)
  • 200 g Red Capsicum (Seeds removed and cut into 1-inch squares)
  • 200 g Mushroom (White Cup, cut into halves)
  • 200 g Zucchini (Green, ends trimmed and cut into 1/2-inch pieces)
  • 200 g Red onion (Cut into 1-inch cubes)

Seasoning

  • 3 tablespoons Olive oil
  • 1 teaspoon Salt (Freshly ground)
  • ½ teaspoon Black pepper (Freshly ground)
  • 1 teaspoon Mixed Herbs (dried) (optional)
  • 1 teaspoon Garlic (Freshly minced – optional)

Instructions
 

  • Pre-heat the oven to oven top bottom220 °C or oven fan200 °C.
  • Line the baking tray with baking paper.
  • In a large mixing bowl, toss the following
    200 g Broccoli
    200 g Red Capsicum
    200 g Mushroom
    200 g Zucchini
    200 g Red onion
    3 tablespoons Olive oil
    1 teaspoon Salt
    1/2 teaspoon Black pepper
  • Toss to coat the vegetables well.
  • Add the vegetables evenly to the baking tray, spreading them into a single layer.
  • Roast for 30 minutes, tossing them upside down halfway through.

Notes

Variations:
  • For a spicy kick: Add a sprinkle of chili flakes before roasting.
  • Herb variations: Experiment with different herbs like basil, parsley, or cilantro for a fresh twist.
  • Additional veggies: Feel free to include other vegetables like Brussels sprouts, sweet potatoes, or asparagus.

Nutrition

Nutrition Facts
Roasted Vegetable Medley
Serving Size
 
250 g
Amount per Serving
Calories
166
% Daily Value*
Protein
 
5
g
10
%
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
8
g
Carbohydrates
 
15
g
5
%
Sugar
 
7
g
8
%
Fiber
 
5
g
21
%
Sodium
 
609
mg
26
%
Potassium
 
643
mg
18
%
Vitamin A
 
1990
IU
40
%
Vitamin C
 
123
mg
149
%
Calcium
 
60
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Share on Instagram and mention @tasteville or tag #tasteville!

Share

Affiliate Link Disclaimer

We feature affiliate links that lead to trusted products and services. Purchases through these links may earn us a commission at no extra cost to you. Our commitment to transparency ensures these links do not bias our content. Your support and trust are paramount in our journey towards better health.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Table of Contents

On Key

Related Posts

Shopping cart
Sign in

SIGNUP & SAVE

Be the first to receive exclusive offers & Updates