Dairy-free, Gluten-free, healthy eating, Recipe, Sugar-free, Vegan-friendly

The Best Roasted Veggies

Posted by Denise St Clair, PhD on

You can do this with so many different types of veggies, and just a giant pile of roasted veggies is a great meal! These are all variations on a theme, but the basic idea is that you create a nutritious, flavor-packed wet rub or marinade, chop up some veggies, mix it all together, and roast at 425 degrees (on convection, if you have it) for 20-35 minutes depending on the veggie and your oven. It is that simple! And, if there is a veggie you swear you hate, and you’ve only had it boiled, steamed, or sautéed – you have to try it roasted. Everything is better roasted!

  • The Best Wet Rub
  • Cauliflower
  • Okra
  • Eggplant
  • Brussel Sprouts
  • Broccoli
  • Asparagus
  • Acorn and Delicata Squash
  • How to make a flax egg

My go to wet rub is:

Nutrition (with egg white): 132 calories, 0 grams of fat, 12 grams of protein, 5 grams of fiber

Nutrition (with flax egg): 150 calories, 3 grams of fat, 10 grams of protein, 6 grams of fiber

Directions:

  • Preheat oven to 425 degrees (use “convection roast” if you have that as an option) – always roast on the middle rack in your oven – you need air to flow around the food to cook properly
  • Line a large baking sheet with non-stick foil
  • Add a quick spray of avocado oil, and use a small piece of paper towel to evenly distribute the light layer of oil over the full surface of the sheet
  • Hand whip the egg white in a large bowl until you get soft peaks or use your flax egg
  • Add nutritional yeast, spices, and cassava flour
  • Add no more than ½ cup of water – start with a little less so you don’t get too watery a rub – how many spices you put in or whether you used an egg white or a flax egg will dictate if you need the full ½ cup of water or not (you want runny pancake batter consistency)
  • Stir until well combined
  • Add your cut veggies into your rub, and mix until they are covered
  • Dump your coated veggies onto your prepared backing sheet, and spread into as even a layer as possible
  • Roast for 20-35 minutes, depending on the veggie(s) and your oven (I spin the pan halfway through as most ovens don’t cook perfectly evenly)
  • Serve with a dipping sauce of your choosing – some of my favorite options include:
    • Guacamole or mashed avocado
    • Tomato sauce of your choice (or just simmer some fresh garlic, spices, and fresh tomatoes into a dipping sauce while your veggies roast)

My favorite veggie options – but you can literally do this with ANY vegetable:

  • Cauliflower – Cut into florets. I also like to cube the stems. An average head of cauliflower pruned is about 800 grams. I will have an entire cauliflower roasted for dinner. Mix into your wet rub. Roast for about 14 minutes. Rotate the pan. Roast for another 12-14 minutes.
    • Nutrition for 800 grams of raw cauliflower: 200 calories, less than <1 gram of fat, 15 grams of protein, 20 grams of fiber, 42 total grams of carbs
  • Okra – Cut into thin disks. I consider a good size meal about 500-600 grams. Mix into a large bowl with your rub. Mix it all together until your okra is well coated. You really want to do your best to get this in a single layer so it gets nice and crispy (roasted okra is NOT slimy – at all, I promise). Roast for about 12-15 minutes. Rotate the pan. Roast for another 12-15 minutes.
    • Nutrition for 600 grams of raw okra: 198 calories, 1 gram of fat, 11 grams of protein, 19 grams of fiber, 44 total grams of carbs
  • Eggplant – Cut into “French fry” shape. A good size meal is about 600-700 grams.  Mix into rub described above. Mix it all together until your eggplant is well coated. You want these to have a lot of air around them, so you will need to flip each piece halfway through – and try to balance them on one side so they roast nicely. Roast for about 12-15 minutes. Rotate the pan and flip each piece. Roast for another 12-15 minutes.
    • Nutrition for 700 grams of raw eggplant with skin: 175 calories, 1 gram of fat, 7 grams of protein, 21 grams of fiber, 41 total grams of carbs
  • Brussel sprouts – Clean, pure, and cut in half. A very filling meal is about 500-600 grams. Mix into rub. For Brussel sprouts, I usually leave out the cassava flour, but you can try it both ways and see what you think. Roast for about 12-15 minutes. Rotate the pan. Roast for another 12-15 minutes.
    • Nutrition for 600 grams of raw Brussel sprouts: 259 calories, 2 grams of fat, 20 grams of protein, 22 grams of fiber, 54 total grams of carbs

For broccoli, I suggest something a bit different – cut your broccoli into florets and chop up stems into cubes if you like them. In a large bowl mix together balsamic vinegar, minced garlic, and spices to taste (garlic powder, salt, black pepper, and fennel work really well). Combine your cut broccoli with your marinade and mix until well combined. Dump this on your lined, lightly oiled baking sheet, and spread into a single layer. Roast for 12-14 minutes. Rotate the pan, and roast for another 12-14 minutes. (Nutrition for 600 grams of raw broccoli: 204 calories, less than <1 gram of fat, 18 grams of protein, 18 grams of fiber, 42 total grams of carbs)

For asparagus, I usually just do a dry rub. I will prune the ends of the asparagus (I like skinnier asparagus best – and make sure the tips aren’t soft or getting mushy – that is the best way to be sure you have good, fresh asparagus). Cut into about 1½ to 2-inch pieces. In a large plastic bag, add 3 tablespoons of nutritional yeast and spices to taste. Add your cut and washed asparagus into your spice bag, seal (very well), and shake! Dump onto your lined, lightly oiled baking sheet, and spread into a singly layer as best you can. Roast for 10-12 minutes. Rotate the pan, and roast for another 10-12 minutes. I like to pair roasted asparagus with a light soup. A good portion is 500-600 grams. (Nutrition for 600 grams of raw asparagus: 120 calories, less than <1 gram of fat, 13 grams of protein, 12 grams of fiber, 23 total grams of carbs)

For Acorn squash or Delicata squash, all you need is a lined baking sheet and some basic spices for an amazing veggie option. These pair well with soups, eggs, or the protein of your choice. For these small squashes, cut in half and scoop out seeds. Cut into half-moon discs about a ¼ inch wide. Lay flat in a single layer on your baking sheet. Sprinkle with salt, garlic powder, and a bit of pepper if you like. Roast for about 12-14 minutes. Rotate pan and flip each piece over, and roast for an additional 12-14 minutes. (Nutrition for 600 grams of raw acorn squash with skin: 240 calories, less than <1 gram of fat, 6 grams of protein, 6 grams of fiber, 60 total grams of carbs / Nutrition for 600 grams of raw Delicata squash with skin: 204 calories, less than <1 gram of fat, 6 grams of protein, 9 grams of fiber, 54 total grams of carbs)

Preparation Notes

  • I try to limit the amount of oil I use for a number of reasons. One, it can be hard on your stomach. Olive oil, in particular, can be really hard for me to digest. Avocado oil is the best option for me. And, it is a high heat oil, so it pretty much works for anything. Two, yes, I know I need healthy fats – but give me a handful of nuts or a quarter of an avocado over a tablespoon of oil any day! They taste amazing, really add substance to a meal or snack, and add way more nutrition in addition to getting me my healthy fats than oil. Using non-stick foil allows you to use no to almost no oil in your recipes.
  • Cassava flour is a wonderful, light, gluten-free flour option. Tapioca flour can be substituted in for cassava for most recipes. You can also use a fine corn flour or garbanzo bean flour for roasting veggies, if you’d like.
  • Flax eggs are a great vegan option, and flax is a great way for vegans to get omega-3 fatty acids. In general, flax is a great source of fiber and healthy fats. I regularly toss a tablespoon in my morning smoothie bowl. To make a flax egg, combine 1 tablespoon of ground flax meal (a fine ground is best) and 3 tablespoons hot water. Mix well and let sit at least 5 minutes, preferably a bit longer, so it gets appropriately thick. If you use a flax egg, you may need less water in your rub.       
    • Be sure to store your open flax in the fridge in an air-tight container. Again, I go for a mason jar, but you want to limit light exposure to avoid your flax turning sooner than it should, so I put it in the back of the fridge.

© Denise St. Clair

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