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Sure-Fire Roasted Vegetables 1

Makes about 5 cups (5 servings)

Roasting vegetables with a mix of spices is an easy way to get all the healthy nutrients and fiber you need with very little added fat. This first combination uses broccoli, peppers, squash and eggplant. Serve them as a side dish, over couscous or brown rice, or wrapped up in a tortilla with salsa.

vegetable oil spray
1 cup chopped broccoli
1 cup chopped onions
1 - 3 garlic cloves, minced or pressed
1 cup chopped bell peppers
1 cup chopped zucchini or yellow squash
1 cup chopped eggplant
Italian, Mexican, or Indian Seasoning Mix (see recipes below)
1 15-ounce can garbanzo beans or black beans, drained and rinsed, or 1 1/2 cups cooked garbanzo or black beans

Preheat oven to 400˚F.

Spray jelly roll pan with vegetable oil spray. Combine broccoli, onions, garlic, bell peppers, zucchini or yellow squash, and eggplant in a bowl. Add your choice of Seasoning Mix. Toss vegetables to coat. Place vegetables in pan in a single layer.

Roast for 10 minutes. Take pan out of oven and spray tops of vegetables with vegetable oil spray. Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.

Add beans and serve.

Roasted veggies are great when eaten fresh from the oven. Stored in a covered container in the refrigerator, leftover Sure-Fire Roasted Vegetables will keep for up to 2 days.

Italian Seasoning Mix:
2 teaspoons dried basil
1 teaspoon dried oregano
2 teaspoons dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley

Mexican Seasoning Mix:
2 teaspoons ground cumin
1 teaspoon dried basil
1 teaspoon dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup minced fresh cilantro

Indian Seasoning Mix:
1 teaspoon curry powder
1 teaspoon graham masala
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup minced fresh cilantro

Per serving (with Italian Seasoning Mix)

  • Calories: 133
  • Fat: 1.8 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 12.2%
  • Cholesterol: 0 mg
  • Protein: 6.8 g
  • Carbohydrates: 24.7 g
  • Sugar: 3.8 g
  • Fiber: 6 g
  • Sodium: 206 mg
  • Calcium: 67 mg
  • Iron: 2.7 mg
  • Vitamin C: 36.3 mg
  • Beta Carotene: 458 mcg
  • Vitamin E: 0.8 mg

Source: The Survivorís Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.