I fell in love with these Italian roasted vegetables many years ago when I was in school for dietetics. I was in my 20s, had a young child, and was still experimenting with cooking techniques and using different herbs and spices. Getting familiar with your way around the kitchen takes time. And cooking is a whole other science outside of dietetics. This Italian roasted vegetable recipe is one you can make as a beginner in the culinary world.
I think you’ll agree that these veggies smell amazing, taste amazing, and will make you feel amazing, knowing you’re doing your body good.
What Makes These Italian Roasted Vegetables So Good?
Everyone should have at least one or two go-to vegetable dishes. These vegan roasted veggies are my go-to. They’re the perfect roasted veggie platter to serve when you need to use up any leftover vegetables or if you want to impress guests.
And did I mention that these vegan roasted veggies are great for those following a heart-healthy diet?
Here are a few other reasons to give these veggies a try:
- They are suitable for many types of heart-healthy diets (Mediterranean, DASH, Keto, Paleo, Whole30, Ornish, Flexitarian, etc.)
- These vegetables are so flavor-packed
- The variations are endless
Related article: Mediterranean Diet For Beginners (Get Started Today!)
Heart-Health Approved
This recipe is probably the first recipe I ever made that truly made me believe that you don’t need salt to add flavor.
For reference, one teaspoon of salt is a whopping 2,300 mg of sodium. However, most Americans don’t meet their daily sodium intake from the salt shaker. The majority of most people’s sodium comes from commercially prepared, processed, and restaurant foods.
The American Heart Association recommends limiting sodium intake to ~2,300 mg per day. However, if you have high blood pressure or heart disease, the recommendation is more strict at ~1,500 mg per day. Most Americans consume more than this. And sodium content in foods can add up very quickly.
Additionally, most adults should consume 2-4 cups of vegetables each day but most of us fall short of this. Vegetables are nutrient-dense, help us stay within our calorie limits, and promote optimal health.
For those at-risk for cardiovascular disease, plant-based diets and heart-healthy diets, including the DASH diet and Mediterranean diet, stress a high intake of vegetables to protect against cardiovascular disease.
Flavor-Packed
At first glance, this recipe might seem intimidating, due to the amount of ingredients. But don’t worry. Most of the ingredients are herbs and spices and only require a few shakes of the wrist.
Most of the herbs and spices used here are quite common and you’ll likely have them in your spice rack. If not, I’ve been known to improvise this recipe if I happen to be out of something. I encourage you to experiment with the herbs and spices. too. After all, variety is the SPICE of life!
For some inspiration, check out this quick video from the American Heart Association on how to add flavor using herbs.
Free Herbs and Spices PDF Download
To help you figure out which spices to use in the type of cuisine you are experimenting with, download this free herbs and spices PDF. It contains 44 herbs and spices along with six common cuisines that use them.
Endless Variations
I often experiment with different vegetables when roasting them in the oven. By the way, roasting is just one of many low-fat cooking techniques you can use to protect your cardiovascular health. Roasting is easy and so healthy. Other low-fat methods include broiling, steaming, and poaching for example.
But back to this flavor bomb of a vegetable recipe. The variation possibilities are endless. I sometimes refer to this recipe as my “kitchen sink veggie recipe” because it’s a great way to use up any stray veggies before they go bad. You can use this recipe with many vegetables such as:
- eggplant
- tomatoes
- a variety of potatoes
- corn
- cauliflower
- brussels sprouts
Really whatever you like. Above all, you know which veggies you enjoy, so channel your inner chef and have some fun!
The same is true with the herbs and spices used. Vary them according to your preferences. I use dried herbs and spices out of convenience but use fresh ones if you have access to them. I know they will taste amazing!
One thing to keep in mind when substituting fresh herbs for dried herbs is that you have to use more fresh herbs to get the same strength of flavor. As a general rule, use 1 tablespoon of fresh herbs per each teaspoon of dried herbs.
Other Ways To Eat Roasted Veggies
- Make a roasted veggie grain bowl by adding a grain of choice (bulgar, millet, farro, brown rice, quinoa)
- Use in a roasted veggie pizza or flatbread
- Add to macaroni and cheese to make a roasted veggie mac and cheese
- Make a roasted veggie panini and use them as an alternative to deli meat in a sandwich
- Toss with noodles and pesto sauce to make a roasted veggie pesto pasta
Calories In Roasted Vegetables
Vegetables have very few calories as a whole. They are also low in dietary salt and all other unhealthy things you may want to avoid while following a healthy diet (saturated fat, cholesterol, added sugars).
This specific Italian roasted vegetable recipe contains 83 calories per 1-cup serving. So you’re more than welcome to have a second helping of these delicious veggies to help achieve your daily intake of veggies, fiber, and other heart-healthy nutrients!
How Long Do Roasted Veggies Last?
If you end up having some of these roasted veggies left over, you can keep them in the fridge for up to 5 days. After that, the consistency does get a bit mushy.
It’s for this reason that I don’t usually recommend freezing these roasted veggies. The vegetables will become extra limp and soggy once defrosted. Although if you’re using them in a sauce or planning to puree them, then it’s totally fine to freeze them. They will last well in the freezer for up to 6 months! Just place them in an airtight, freezer-safe container.
How To Reheat Roasted Vegetables
To reheat these vegetables from the fridge, you can either pop them into the microwave for 30 to 60 seconds (microwave temps will vary) or in the oven the same way you prepare them here, but for less time. About 5 to 8 minutes at 400 degrees should warm them up nicely.
To defrost them, you’ll want to pull them from the freezer and place them in the refrigerator overnight to defrost. Then reheat or use them as desired.
Other great recipes that will help you get your veggies:
- The Best Kale Salad Ever
- Green Passion Smoothie (Copycat)
- Grilled Chicken Summer Salad
- Sardine Pizza With Spinach and Tomato
- Ultimate Vegan Bomb Meatloaf
- Low Sodium Salsa (With Canned Tomatoes!)
Roasted Vegetable Medley
Ingredients
- 1 head broccoli cut into florets
- 1 red onion cut into 1 ½” pieces
- 2 portobello mushrooms cut into 1” pieces
- 1 carrot peeled, cut into 1” pieces
- 1 zucchini cut into 1” pieces
- 1 yellow squash cut into 1” pieces
- ½ green pepper cut into 1” pieces
- 2 to 3 Tbsp. olive oil
- ½ tsp. paprika
- 1 tsp. oregano dry
- 1 tsp. basil dry
- 1 tsp. rosemary dry
- 1 tsp. garlic powder
- ½ Tbsp. salt optional
Instructions
- Preheat your oven to 400℉.
- Toss all ingredients together in a large bowl.
- Spread your vegetable and spice mixture out on a large baking sheet. I suggest using two baking sheets so that the vegetables are not overcrowded and cook evenly.
- Place into your pre-heated oven and roast for approximately 20-25 minutes or until vegetables are tender. Stir vegetables once during the middle of cooking to prevent burning.
Notes
- These roasted Italian veggies are so flavorful you won’t even miss the salt.
- A great side dish to accompany any main entrée.
- Vary the type of vegetables and spices you use to come up with your own favorite variation.
Share With Me: Did you try this Roasted Italian Vegetable Medley? What would you add or take away? Let me know in the comments below!
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Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.