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Mediterranean Roasted Vegetables | Italian-Inspired Sheet Pan Dish

Enjoy the sweet flavors of these Mediterranean roasted vegetables as a great vegan side dish or as a top up to any meal. Quick to prepare, tasty and healthy, this is a rainbow of vegetables you will want on your table!
roasted mediterranean vegetables recipe

Table of Contents

Italian-Inspired Sheet Pan Dish
oven roasted mediterranean vegetables

Mediterranean roasted vegetables are an excellent way of bringing a rainbow of colors to the table.


The sweet flavors that come from the gently roasted summer vegetables, paired with the delicious seasoning, make this perfect side dish a great choice for any day of the week.


This Italian-inspired side can be used multiple ways and it is ready in 30 minutes – just chop the vegetables, toss them in some seasoning and extra virgin olive oil, roast, and enjoy!

roasted mediterranean vegetables recipe ingredients

 

Let’s talk nutrition!

Peppers are a great, easy-to-prepare vegetable, full of nutrients, and great to present on a plate, as they are so colorful.

 

Surprisingly, it is the color of the pepper that will determine what vitamin or mineral it will be richer in, with red bell peppers being a greater source of potassium, folate, and Vitamin C, while green peppers offering more polyphenols.


Like for all foods, the way peppers are cooked will modify their nutritional values, with simple cooking methods, where not many fats are added, such as roasting and stir-frying, being preferable.

 

One cup of chopped red peppers (about 150g) contains only 9g of carbs, and of those, 3g is fiber!

 

 

~~ Love tasty, low-carb vegetables? Here’s a great list of those easy to cook and add to most diets! The 18 Best Low-Carb Vegetables | Popular, Versatile, and Easy to Cook and Integrate into Most Diets

 

easy mediterranean veegtables

Questions time!

What vegetables are Mediterranean?

The most common vegetables that are considered Mediterranean and therefore part of the Mediterranean diet are cabbage, carrot, celery, broccoli, artichokes, zucchini (courgette), bell peppers, sweet potatoes, arugula (rocket), beetroot, cucumber, eggplant (aubergine), fennel, lettuce, spinach and onions, but there are many more, such as peas and pumpkin, which are often associated to more Northern countries, probably because of their ‘winter’ connections.

Is roasting veg healthy?

Yes, roasting vegetables is healthy, but it is important to keep an eye on two main factors.

 

First of all, while it is important to dress the vegetables to fully enjoy them, it is even more important not to exaggerate with the olive oil, as it increases calories and fats exponentially.


Secondly, it is best to enjoy the vegetables nicely roasted, but not charred; burnt foods contain acrylamide, which is a compound that forms in starchy foods when they are being cooked in high temperatures. Although studies in humans have shown mixed results, some have connected consuming high amounts of this compound to be linked to an increased risk of cancer.

mediterranean veggies

How to make Mediterranean roasted vegetables?

Preheat the oven to 180 degrees Celsius (FAN), gas 6, or static oven 200 degrees Celsius or 400 Fahrenheit.


While the oven warms up, chop the zucchini, red peppers, yellow peppers, and onions in dice the same size; as these vegetables require the same time to cook, cutting them all the same size will bear the best result, as they will also mix well. For ease of eating, I cut my vegetables in 1-inch dice (2.5cm).


Once all the vegetables are chopped, toss them in a large mixing bowl and season with some salt, cracked black pepper, one tablespoon of extra virgin olive oil, and some freshly chopped garlic.


Mix the vegetables well until they are fully coated with seasoning.


Cover the baking tray with a sheet of kitchen foil (aluminum) and lay the vegetables on it, ensuring they are in a single layer.


To roast, put the vegetables on the middle shelf in the oven and roast for 25-30 minutes, or until liked.


Remove from the oven and serve as a perfect vegan side, healthy addition to the main meal or use it as part of a recipe. Enjoy!

diced red and yellow peppers
Start chopping the veggies
Put the veggies in a bowl
garlic oil salt pepper
Add seasoning
Toss and mix
Put on a baking tray
tray of roasted mediterranean veggies
Mediterranean roast veggies

What to serve with Mediterranean roasted vegetables?

This rainbow of vegetables looks amazing on any plate and can be added to most dishes!


Use its sweet flavors and enjoy it with a homemade Baked Chicken Kabobs  or some Cheesy Stuffed Chicken Breast; this way you will take full advantage of the oven being heated already and prepare two dishes in one go!


If you are planning a pasta meal, such as this glorious Ham and Mushroom Spaghetti or Pasta All’Arrabbiata these roasted Mediterranean vegetables will pair well with the Italian dish!


If it is your fakeaway night you are planning this Italian-inspired side for, use the vegetables as a pizza topper (you could bring out the sweetness and pair it with this Aloo Masala Flatbread), as a side for a Homemade Chicken Burger or use it as a meal prep opportunity and use it cold on top of a salad such as this Roasted Peppers, Baby Leaves and Feta Salad!

Serving suggestions: what can I do with roasted Mediterranean vegetables?

These veggies can be eaten hot or cold, so they work well in most dishes!


Add them in wraps, cheesy paninis or toasties, on top of salads or pasta dishes (why not mix it in a rich tomato sauce pasta, top it with some cheese and bake it?); have them as a vegan side dish for hummus, cottage cheese, some ham or a mozzarella.

 

Keep it simple and simply add them on top of boiled rice or pasta… they are so tasty they will make any simple dish delicious!

vegetables close up
Raw
oven roasted mediterranean vegetables close up
Roasted

How can I store leftover roasted vegetables?

Mediterranean roasted vegetables can be stored in the fridge in an airtight container for up to four days or frozen for up to three months; in any case, ensure the vegetables have cooled down completely before refrigerating or freezing.
If freezing, ensure the vegetables have fully thawed before warming them up and serving them piping hot.

How many calories are in roasted Mediterranean vegetables?

This delicious keto side dish has only 125 calories per portion!

What are the best substitutions and variations for oven-roasted Mediterranean vegetables?

This recipe offers great guidelines, however, there are multiple ways this dish can be personalized!


More vegetables: great vegetables that can be added to this recipe are cherry tomatoes and eggplant, as they will have a very similar cooking time and would work perfectly.


Herbs: what herbs go with Mediterranean vegetables? Most of them! Fresh herbs (or dried or frozen as well) such as basil, thyme, and rosemary work great and all of them offer different depths!


Different cooking times: if you want to make your Mediterranean vegetables richer and with more textures, that can easily be done! These work well with carrots and potatoes, which have longer cooking times but can easily be added. To add these root vegetables (or others such as parsnip) to the dish, simply pre-boil them until they are at least 75% cooked or add them to the oven before adding the other vegetables.


Seasoning zing: feel free to add some lemon or lime juice to the vegetables for an extra summery, fresh twist.


Sheet pan meal: add some chickpeas, beans (such as butter beans), diced chicken, or cod fillet to the baking sheet to create a full meal.


Serving suggestion: sprinkle some mozzarella cheese, Parmesan cheese, or feta cheese on top of the vegetables, together with some delicious freshly chopped herbs (such as basil) before serving!

roasted mediterranean veggies

A few notes:

Keep an eye on a few points to make sure your dish is perfect:


Cooking time and stages: ensure you either choose vegetables that have the same consistency and cooking time, or add the vegetables at different times if needed. If you are choosing potatoes and zucchini, these won’t have the same cooking time and will need to be added at different times, but no matter what, make sure to adapt to enjoy the dish at its best!


Size: if you are choosing to cook all the vegetables in one go because they have the same cooking time, ensure they are also cut to a similar size.


Toss when you roast: if you have decided to opt for bigger chunks of vegetables, then it is a good idea to toss the vegetables at least once while they are in the oven, to get a more uniform, perfect roast.


Temperature: for perfectly roasted vegetables that are not burnt, ensure you set your temperature medium-high, ideally between 400 and 450 Farhenheit, as this will ensure they cook inside, without burning on the outside.


Season: while it is important not to overdo it with the oil, it is as important to make sure your vegetables are well seasoned, as spices, herbs, and salt will enhance the flavors of your veggies.


Aluminum foil: if you do not have a skillet or prefer to roast on a tray, then using aluminum foil to cover your tray will help you get that perfect roast on the vegetables (using parchment paper will collect the water from the vegetables at the bottom and keep them mushier).


No overcrowding: to achieve a uniform roast, ensure you add the vegetables to the baking tray in one single layer, without overcrowding the baking tray.


Extra virgin olive oil: it is the best and most flavorful option for this dish, however, make sure you do not overheat it!


Too thin: do not cut your vegetables too thin or they will dry, rather than roast.

perfect mediterranean vegetables

This perfect oven-roasted Mediterranean vegetable recipe is so easy, yet so tasty, it is hard to believe it only requires a few simple ingredients and a baking tray!


Ideal if you are cooking for a crowd, meal prepping, or deciding what to have as a last-minute meal, this is the best side dish you can prepare any day of the week.


Enjoy the sweet flavors of this rainbow of vegetables… I’m sure you will find many ways to add it to your weekly menu, so share what your dinner idea using them is!

oven roasted mediterranean vegetables

Mediterranean Roasted Vegetables

Italian-Inspired Sheet Pan Dish
5 from 1 vote
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Appetizer, Salad, Side Dish
Cuisine Italian, Mediterranean
Servings 4 portions
Calories 125 kcal

Ingredients
 
 

  • 6 Bell Peppers Chose a mix of colors
  • 3 Zucchini Courgettes
  • 1 Onion Any color, I used red
  • 2 Cloves Garlic
  • 1/2 tsp Cracked Black Pepper
  • 1 Tbsp Extra Virgin Olive Oil
  • Salt to taste

Instructions
 

  • Preheat the oven to 180 degrees Celsius (FAN), gas 6, or static oven 200 degrees Celsius or 400 Fahrenheit.
  • Chop the zucchini, peppers, and onions in dice the same size; as these vegetables require the same time to cook, cutting them all the same size will bear the best result, as they will also mix well. The vegetables you see in the picture are about 1-inch in size (2.5cm)
  • Toss the chopped vegetables in a large mixing bowl and season with salt, cracked black pepper, one tablespoon of extra virgin olive oil, and some freshly chopped garlic.
  • Mix the vegetables well until they are all fully seasoned.
  • Prepare the baking tray by covering it with a sheet of aluminum foil and lay the vegetables on it, ensuring they are in a single layer.
  • Put the vegetables on the middle shelf in the oven and roast for 25-30 minutes, or until liked.
  • Serve and enjoy!

Notes

It is important not to overfill the baking tray, as the vegetables may not roast evenly. Try to keep them in one layer and divide them in more batches if necessary. 
 
Mediterranean roasted vegetables can be stored in the fridge in an airtight container for up to four days or frozen for up to three months; in any case, ensure the vegetables have cooled down completely before refrigerating or freezing.
If freezing, ensure the vegetables have fully thawed before warming them up and serving them piping hot.

Nutrition

Calories: 125kcalCarbohydrates: 19gProtein: 4gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 20mgPotassium: 810mgFiber: 6gSugar: 12gVitamin A: 5885IUVitamin C: 257mgCalcium: 46mgIron: 1mg
Keyword Mediterranean Vegetables, Roasted Vegetables
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