Roasted Mediterranean Vegetables
Roasted Mediterranean Vegetables
  • prep: 25 min
  • cook: 0 hr
  • total: 25 min
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  • servings:
  • Summary

    These roasted root vegetables are a medley of colours and flavours. The combination of tandoori spice, coriander, grainy mustard and Italian herbs in the seasoning makes these vegetables a fusion of Indian and Mediterranean flavours. Ingredients2 carrots (sliced)2 parsnip (peeled and sliced)1 sweet potato (peeled and sliced)1 large beet (peeled and sliced)8 nugget potatoes (cut in half)1 medium red onion (chopped into large pieces) Few florets of cauliflower (optional)SEASONING 1 Tbs grainy Dijon mustard2 Tbs dried herbs (mixed Italian or any other)1 tsp coriander seeds (or powder) 4 to 5 large cloves of garlic, minced1 tsp tandoori spice1 tsp sea salt1/4 cup extra virgin olive oil2 Tbs maple syrupMethodStep 1Preheat oven at 425F conventional or 400F convection Prepare all vegetables. Pre-cook sliced potatoes, sweet potato, and carrots in microwave for 4 minutes. This is to give them a head start because these vegetables take longer to cook. Place in large mixing bowl. Now do the same with beets for 2 minutes. Set aside to be added at the end. (Beets will colour the other vegetables if done together).Step 2Add sliced parsnip, onion and cauliflower (if using) into the mixing bowl.Step 3In a separate bowl mix all of the seasoning ingredients. If using whole coriander seeds, crush them first using a mortar & pestle. Add seasoning mixture to the prepared vegetables and mix thoroughly. Mix the beets in last.Step 4Bake covered for 30 minutes and then uncovered for 15 until vegetables are cooked. For a nice touch, you can sprinkle vegetable with crumbled goat cheese while still hot.

    Ingredients

    • 2 carrots (sliced)
    • 2 parsnip (peeled and sliced)
    • 1 sweet potato (peeled and sliced)
    • 1 large beet (peeled and sliced)
    • 8 nugget potatoes (cut in half)
    • 1 medium red onion (chopped into large pieces)
    • Few florets of cauliflower (optional)
    • SEASONING 1 Tbs grainy Dijon mustard
    • 2 Tbs dried herbs (mixed Italian or any other)
    • 1 tsp coriander seeds (or powder) 4 to 5 large cloves of garlic, minced
    • 1 tsp tandoori spice
    • 1 tsp sea salt
    • 1/4 cup extra virgin olive oil
    • 2 Tbs maple syrup

    Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1248 % Daily Value *
    • Total Fat: 63 g 96.68%
    • Saturated Fat: 9 g 45.25%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 3254 mg 135.57%
    • Calcium: 301 mg 30.11%
    • Potassium: 1425 mg 40.73%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 36.78%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 159 g %
    • Dietary Fiber: 20 g 81.04%
    • Sugar: 103 g
    • Protein: 17 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 5 g
    • Vitamin A 1241.31%
    • Vitamin C 223%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat12
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch7
    • Exchange - Vegetables6
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total5 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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