A light and flavorful dish, this Mediterranean roasted vegetables recipe is a must-try for any home cook. With a variety of fresh and vibrant vegetables, each bite is packed with nutrition and taste. The zing of lemon juice and the richness of olive oil bring out the natural flavors of the vegetables while the Italian seasoning adds a touch of the Mediterranean. This recipe is perfect for a simple weekday dinner or as a colorful side dish for a family get-together.
In this recipe, we are using a mix of common and unique vegetables. Bell peppers, carrots, zucchini, and red onions are usually readily available in any supermarket. Broccoli crowns and grape tomatoes might not be regularly stocked in your pantry. They are, however, typically found in the fresh produce section of a supermarket. If you can't find grape tomatoes, cherry tomatoes make a good substitute. Italian seasoning is a blend of dried Italian-inspired herbs such as basil, oregano, rosemary, and thyme – if you can't find it, you can substitute with these herbs.
Mediterranean Roasted Vegetables Ingredients
Bell peppers: Bell peppers add a sweet, slightly tangy flavor to the dish. They are a great source of vitamin C and other antioxidants.
Carrots: Known for their sweet and earthy flavor, they also contribute a nice crunch and are packed with vitamin A.
Zucchini: This squash adds a mild flavor and a soft texture to the dish. It is low in calories and high in essential nutrients.
Broccoli crowns: The tender and flavorful tops of the broccoli stalks. They cook quickly and are rich in vitamins K and C.
Red onion: These add a sharp and slightly sweet flavor to the dish.
Olive oil: It enhances the natural flavors of the vegetables and helps to brown them in the oven.
Italian seasoning: This is a blend of dried herbs commonly used in Italian cuisine. It adds a vibrant flavor to the vegetables.
Garlic: Fresh garlic provides a robust, savory flavor.
Salt and freshly ground black pepper: These seasoning essentials bring out the flavors of the other ingredients.
Grape tomatoes: Sweet and juicy, they add a burst of fresh flavor and a vibrant color to the dish.
Lemon juice: This adds a touch of tanginess, balancing out the flavors and brightening up the dish.
One reader, Donnie Fredrickson says:
I recently tried the Mediterranean roasted vegetables recipe and it was a game-changer! The combination of flavors was simply divine. The veggies were perfectly roasted, and the Italian seasoning added a delightful touch. It's a must-try for anyone looking for a healthy and delicious dish. Highly recommended!
Roasting Techniques for Mediterranean Vegetables
How to prepare the vegetables: Wash and dry the vegetables thoroughly before slicing them into similar sizes. This ensures even cooking and a consistent texture.
How to roast the vegetables: After seasoning the vegetables with olive oil, Italian seasoning, garlic, salt, and pepper, spread them out in a single layer on the baking sheet. This allows the heat to evenly roast the vegetables, giving them a delicious caramelized flavor.
How to add the tomatoes: After the initial roasting, gently add the grape tomatoes to the baking sheet. This step adds a burst of juicy sweetness to the dish without overcooking the tomatoes.
How to serve the dish: Once the vegetables are roasted to perfection, sprinkle them with lemon juice to add a bright, citrusy flavor. Serve the dish warm as a delightful vegetarian entrée or a flavorful side dish.
In the past, I usually just steamed, boiled, or sautéd fresh vegetables whenever I needed an easy side dish for chicken. You can imagine my delight when I discovered this Mediterranean roasted vegetables recipe! I never would have thought that roasting veggies in the oven yield flavorful and caramelized results! It is so delicious that it instantly became one of my go-to Mediterranean side dishes.
Some people might find roasted veggies a bit boring. But this oven-roasted vegetables recipe is far from being lackluster. In my opinion, it’s one of the best roasted vegetables recipes out there. It features a colorful blend of vegetables tossed in a flavorful seasoning. The best thing about this recipe, probably, is you can cherry-pick the veggies you want to roast. I went for zucchini, carrots, broccoli, red onion, and bell peppers. But toss in summer squash, baby potatoes, brussel sprouts, sweet potatoes, and baby bella mushrooms if you want to zhuzh it up further. Grape tomatoes taste incredible when roasted, so I added a few slices.
Of course, these oven-roasted vegetables wouldn’t be a Mediterranean dish without great seasoning. I went with Italian seasoning and garlic, but if you want a more authentic Mediterranean flavor, you can also use za’atar and sumac spice. Before roasting the vegetables, coating them with olive oil makes them tastier. So, I used extra virgin olive oil, in particular, because it has a high smoking point, which makes it even more ideal for roasting. I also went for fresh lemon juice for a final boost of flavor. Although, some vegetarian Mediterranean recipes use balsamic vinegar too.
The beauty of this recipe is you can also dress up your roasted vegetables with any garnish you like. You can sprinkle them with feta cheese, which is a common ingredient in Mediterranean cuisine. But if you ask me, fresh herbs are always the best way to deliver new flavors to your dish. And my best choices will be fresh parsley, basil, and thyme as well.
I didn’t even break a sweat when I first tried this roasted Mediterranean vegetables recipe. The steps are easy to follow, plus, I only used one baking sheet. Talk about easier clean-up! When preparing the veggies, I sliced them in uniform sizes. That way, the vegetables would roast evenly and have a nice visual presentation as well. I’d also recommend that you toss and flip the veggies from time to time, or at least once.
Once you learn how to roast vegetables, Mediterranean-style, you will be cooking it on repeat! It’s brimming with delicious flavors that even the pickiest eaters in your family will love. These oven-roasted veggies are my go-to side dish whenever I whip up some Mediterranean chicken for a complete Mediterranean-inspired dinner. And I’m quite sure, once you learn how to roast vegetables, Mediterranean-style, you will be cooking it on repeat, too! It’s brimming with delicious flavors that even the pickiest eaters in your family will love.
How To Make Mediterranean Roasted Vegetables
Give your weeknight dinners a healthier spin with these Mediterranean roasted vegetables drizzled with a flavorful seasoning mix. This colorful and healthy side dish pairs perfectly with any meal!
Serves:
Ingredients
- 2medium bell peppers,cored, chopped into 1-inch pieces
- ½medium carrots,peeled, sliced into ¼-inch thick slices
- 1small zucchini,end trimmed, sliced through the length, cut into ½-inch pieces
- 1medium broccoli crown,cut into small florets
- ½medium red onion,peeled, cut into 1-inch chunks
- 2tbspolive oil
- 1½tspItalian seasoning
- 3garlic cloves,minced
- salt and freshly ground black pepper
- 1cupgrape tomatoes,optional
- 1tbsplemon juice,fresh
Instructions
- Preheat the oven to 400 degrees F.
- While the oven is preheating, slice the vegetables in similar sizes.
- After cutting up the veggies, place them on a rimmed baking sheet.
- Sprinkle with olive oil and add the Italian seasoning, garlic, salt, and pepper. Then, toss to coat.
- Roast the vegetables for 15 minutes or until the top turns slightly brown.
- Remove from the oven and add the tomatoes.
- Roast for another 10 minutes.
- Sprinkle with lemon and serve warm as a vegetarian entrée or a side dish. Enjoy!
Recipe Notes
- As much as possible, arrange the veggies in a single layer and make sure not to crowd the pan. This way, your vegetables will cook evenly and have a better texture.
- Thyme, oregano, and paprika will also be a nice addition to your spice mix.
- If you don’t have grape tomatoes, feel free to use cherry tomatoes. They’re perfect for roasting, too.
Nutrition
- Calories: 119.24kcal
- Fat: 7.35g
- Saturated Fat: 1.03g
- Monounsaturated Fat: 4.96g
- Polyunsaturated Fat: 0.86g
- Carbohydrates: 12.37g
- Fiber: 3.85g
- Sugar: 6.10g
- Protein: 2.87g
- Sodium: 478.30mg
- Calcium: 51.14mg
- Potassium: 494.33mg
- Iron: 1.42mg
- Vitamin A: 190.99µg
- Vitamin C: 124.76mg
Pro Tip for Perfecting Mediterranean Roasted Vegetables
When roasting vegetables, it's important to cut them into similar sizes. This ensures that all the vegetables cook evenly and at the same rate. If some pieces are larger than others, they may not cook thoroughly, resulting in some vegetables being overcooked while others are still raw. Additionally, tossing the vegetables in olive oil and seasoning before roasting helps to evenly distribute the flavors and allows the vegetables to roast properly without drying out. Remember to not overcrowd the baking sheet, as this can cause the vegetables to steam rather than roast, affecting the texture and flavor.
Time-Saving Tips for Mediterranean Roasted Vegetables Recipe
Prep ahead: Chop and store the vegetables in an airtight container in the fridge a day before. This will save time on the day of cooking.
One pan wonder: Use a large sheet pan to roast all the vegetables at once, saving time on cleaning and cooking.
Even cuts: Cut the vegetables into uniform sizes to ensure even cooking and save time on monitoring individual pieces.
Multi-task: While the vegetables are roasting, use that time to prepare other components of your meal to save time overall.
Invest in a good knife: A sharp knife will make chopping vegetables quicker and more efficient, saving time in the kitchen.
Batch cooking: Make a larger batch of roasted vegetables and store the leftovers for quick and easy meals throughout the week.
Substitute Ingredients For Mediterranean Roasted Vegetables Recipe
- bell peppers - Substitute with poblano peppers: Poblano peppers have a mild heat and a slightly smoky flavor, which can add a unique twist to the dish.
- carrots - Substitute with parsnips: Parsnips have a similar sweet and earthy flavor to carrots, but with a slightly nuttier taste, adding depth to the dish.
- zucchini - Substitute with yellow squash: Yellow squash has a similar texture and mild flavor to zucchini, making it a suitable replacement in the recipe.
- broccoli crown - Substitute with cauliflower: Cauliflower can provide a similar texture and absorb the flavors of the seasonings while adding a slightly nutty taste to the dish.
- red onion - Substitute with shallots: Shallots have a milder, sweeter flavor compared to red onions, adding a subtle complexity to the dish.
- olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable alternative for roasting vegetables.
- italian seasoning - Substitute with herbes de Provence: Herbes de Provence blend includes similar herbs like thyme, rosemary, and oregano, adding a Mediterranean flair to the dish.
- garlic cloves - Substitute with garlic powder: Garlic powder can be used as a convenient alternative, providing a similar flavor without the need for mincing fresh garlic.
- grape tomatoes - Substitute with cherry tomatoes: Cherry tomatoes have a similar sweet and tangy flavor, and their smaller size makes them a suitable replacement for grape tomatoes.
- lemon juice - Substitute with white wine vinegar: White wine vinegar can provide a tangy acidity similar to lemon juice, enhancing the flavors of the roasted vegetables.
Presentation Ideas for Roasted Mediterranean Vegetables
Elevate the plating: Arrange the roasted vegetables in a visually appealing manner, using contrasting colors and shapes to create an eye-catching presentation.
Incorporate edible flowers: Introduce delicate and colorful edible flowers, such as nasturtiums or pansies, to add a touch of elegance and sophistication to the dish.
Utilize microgreens: Garnish the dish with vibrant and fresh microgreens, such as arugula or radish sprouts, to add a pop of flavor and a refined aesthetic.
Enhance with a drizzle of balsamic reduction: Create an artistic drizzle of balsamic reduction on the plate to add a touch of sweetness and depth of flavor to the dish.
Add a sprinkle of toasted pine nuts: Sprinkle the roasted vegetables with toasted pine nuts to provide a delightful crunch and nutty flavor, elevating the texture and taste of the dish.
Incorporate a touch of citrus zest: Grate a hint of citrus zest, such as lemon or orange, over the vegetables to infuse a burst of bright, citrusy aroma and flavor.
Present on a sleek, modern plate: Choose a sleek and modern plate to showcase the vibrant colors and textures of the Mediterranean roasted vegetables, creating a visually stunning presentation.
Essential Kitchen Tools for Roasting Vegetables
- Oven: A kitchen appliance used for roasting, baking, and heating food.
- Baking sheet: A flat, metal sheet used for baking and roasting foods in the oven.
- Knife: A sharp tool used for slicing and cutting vegetables and other ingredients.
- Cutting board: A flat surface used for cutting and preparing ingredients.
- Mixing bowl: A bowl used for mixing and tossing the vegetables with oil and seasonings.
- Spatula: A kitchen tool used for flipping and turning the vegetables while roasting.
- Garlic press: A tool used for crushing garlic cloves to release their flavor.
- Citrus juicer: A tool used for extracting juice from lemons.
Storing and Freezing Roasted Mediterranean Vegetables
- Let the roasted vegetables cool completely before storing them in an airtight container in the refrigerator for up to 4-5 days.
- To freeze, place the cooled roasted vegetables in a single layer on a baking sheet and freeze until solid, about 2 hours. Then, transfer the frozen vegetables to a freezer-safe bag or container and store in the freezer for up to 3 months.
- When ready to use the frozen roasted vegetables, thaw them in the refrigerator overnight or reheat them directly from frozen in a preheated oven at 400°F for 10-15 minutes, or until heated through.
- To maintain the best texture and flavor, consume the roasted vegetables within the recommended storage time and avoid repeated freezing and thawing.
- If you plan to use the roasted vegetables in soups, stews, or casseroles, you can freeze them in portion-sized containers or bags for easy addition to your recipes.
How To Reheat Leftover Roasted Vegetables
Preheat your oven to 350°F (175°C). Spread the leftover roasted vegetables on a baking sheet lined with parchment paper. Drizzle a little olive oil over the top and sprinkle with some additional Italian seasoning for extra flavor. Bake for 10-15 minutes, or until heated through and slightly crispy around the edges.
For a quick and easy reheat, microwave the Mediterranean vegetables in a microwave-safe dish for 1-2 minutes, stirring halfway through. To prevent the vegetables from becoming soggy, place a damp paper towel over the dish before microwaving.
Heat a large skillet over medium heat and add a tablespoon of olive oil. Once the oil is hot, add the leftover roasted vegetables to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are heated through and slightly caramelized. Add a squeeze of fresh lemon juice for a bright, zesty flavor.
For a tasty twist, create a roasted vegetable frittata. Whisk together eggs, milk, salt, and pepper in a bowl. Pour the mixture over the leftover Mediterranean vegetables in an oven-safe skillet. Cook over medium heat for 3-4 minutes, then transfer the skillet to a preheated 375°F (190°C) oven. Bake for 15-20 minutes, or until the frittata is set and golden brown on top.
Transform your leftover roasted vegetables into a delicious soup. In a large pot, sauté some diced onion and garlic in olive oil until softened. Add the leftover vegetables and your choice of broth (vegetable or chicken). Simmer for 10-15 minutes, then use an immersion blender to purée the soup until smooth. Season with salt, pepper, and a squeeze of lemon juice to taste.
Interesting Fact About Mediterranean Roasted Vegetables
Mediterranean roasted vegetables are not only delicious but also packed with nutrients. They are a great source of fiber, vitamins, and minerals, making them a healthy addition to any meal.
Is This Roasted Vegetable Recipe Budget-Friendly?
This Mediterranean roasted vegetables recipe is highly cost-effective for a household. The main ingredients, such as bell peppers, zucchini, and tomatoes, are affordable and readily available. The use of olive oil and lemon adds a touch of sophistication without breaking the bank. This dish can be a budget-friendly and nutritious option for families, offering a burst of flavors and essential nutrients. On a scale of 1-10, I would rate this recipe a solid 8 for its affordability and health benefits. The approximate cost for a household of 4 people would be around $12-$15, making it a wallet-friendly choice.
Are Mediterranean Roasted Vegetables Healthy?
The Mediterranean roasted vegetables recipe is a healthy and nutritious dish that incorporates a variety of colorful vegetables, healthy fats, and flavorful seasonings. The recipe is rich in vitamins, minerals, and antioxidants, thanks to the diverse array of vegetables used, such as bell peppers, carrots, zucchini, broccoli, and onions. These vegetables provide essential nutrients like vitamin C, vitamin A, potassium, and fiber, which support overall health and well-being.
The use of olive oil in the recipe adds a source of healthy monounsaturated fats, which have been linked to reducing inflammation and promoting heart health. Additionally, the Italian seasoning and garlic add flavor without relying on excessive amounts of salt, making it a more heart-friendly option.
To further enhance the nutritional value of this already healthy recipe, consider the following suggestions:
- Incorporate a wider variety of vegetables, such as eggplant, asparagus, or Brussels sprouts, to increase the diversity of nutrients and flavors
- Experiment with different herbs and spices, like rosemary, thyme, or smoked paprika, to add depth and complexity to the dish without increasing calorie content
- Drizzle the finished dish with a small amount of high-quality balsamic vinegar for an extra burst of flavor and potential health benefits
- Serve the roasted vegetables over a bed of nutrient-dense grains, such as quinoa or whole-grain couscous, to create a more balanced and satisfying meal
Editor's Opinion on This Roasted Vegetable Recipe
The Mediterranean roasted vegetables recipe is a delightful combination of vibrant flavors and textures. The blend of bell peppers, carrots, zucchini, broccoli, and red onion creates a colorful and nutritious dish. The use of Italian seasoning, garlic, and lemon juice adds a refreshing Mediterranean flair. The roasting process enhances the natural sweetness of the vegetables while maintaining a delightful crunch. This dish is versatile and can be served as a vegetarian entrée or a flavorful side. It's a perfect addition to any meal and a great way to enjoy the bountiful produce of the Mediterranean region.
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Why trust this Mediterranean Roasted Vegetables Recipe:
This recipe offers a delightful medley of Mediterranean flavors, featuring vibrant bell peppers, zucchini, and broccoli roasted to perfection. The use of Italian seasoning and garlic infuses the vegetables with rich, aromatic notes, while the addition of grape tomatoes brings a burst of freshness. With a drizzle of olive oil and a splash of lemon juice, this dish promises a harmonious blend of textures and flavors, making it a trustworthy choice for a wholesome and satisfying meal.
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