Mediterranean Roast Vegetables
A delicious, quick and easy, healthy roast Mediterranean vegetables recipe, perfect as a side or that can be batch cooked and enjoyed for lunch-time salads.
Ingredients
- 1 large courgette
- 1 large aubergine
- 2 large bell peppers
- 1 large red onion
- 6 tbsp extra virgin olive oil
- 4 cloves of garlic
- 1 tsp Celtic/sea salt
- 1 tbsp origanum
- 1 tbsp fresh thyme
Instructions
- Preheat the oven to 180C/350F degrees fan.
- Mince the garlic and set aside for 10 minutes
- Finely slice the aubergine (as it cooks slower if cut too thickly) and then cut up the rest of the vegetables into chunky pieces.
- Place all the ingredients into a large oven tray, drizzle with olive oil, salt and herbs, and roast for an hour (or until the vegetables are cooked through), stirring every 20 minutes.
- Serve as a side dish, salad topping or sourdough topping.
Notes
This is a super easy dish to whip up or batch cook, which can then be used for easy lunches. You could serve it with some feta cheese on a bed of rocket drizzled with balsamic vinegar/ balsamic glaze, or on a sourdough bread with mozarella cheese and pesto. Mediterranean cuisine is very healthy because of the high vegetable and antioxidant content, which usually makes use of olive oil, a mono-unsaturated oil that has been shown to lower inflammation and offers protection against cancer, heart disease, diabetes and is beneficial in weight loss programs. One serving supplies an 2 portions of vegetables and 4 grams of fibre. Always try to use fresh, organic vegetables, which have a higher amount of micronutrients and antioxidants and no pesticide exposure.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.2mg (16%)
B2 (Riboflavin) - 0.3mg (24%)
B3 (Niacin) - 2.4mg (17%)
B5 (Pantothenic Acid) - 0.9mg (18%)
B6 (Pyridoxine) - 0.6mg (48%)
B12 (Cobalamin) - 0µg (0%)
Folate - 104.7µg (26%)
Vitamin A - 84.7µg (12%)
Vitamin C - 145.1mg (194%)
Vitamin D - 0IU (10%)
Vitamin E - 2.4mg (16%)
Vitamin K - 19.5µg (22%)
Minerals
Calcium - 59.1mg (6%)
Copper - 0.3mg (28%)
Iron - 3.1mg (17%)
Magnesium - 54.7mg (17%)
Manganese - 0.8mg (44%)
Phosphorus - 112.1mg (16%)
Potassium - 861.1mg (33%)
Selenium - 1.2µg (2%)
Sodium - 492.4mg (33%)
Zinc - 0.8mg (10%)
% RDI based on an adult female
Nutrition Information:
Yield: 8 Serving Size: 200g (7oz or 1 cup)Amount Per Serving: Calories: 80kcalTotal Fat: 3.2gNet Carbohydrates: 7gFiber: 4gProtein: 2g
