Mediterranean Roast Vegetables

Mediterranean Roast Vegetables are an easy and healthy way to get a ton of vegetables into your family. Oven roasted with mediterranean herbs for seasoning, these vegan roast vegetables can be used for a side dish, with pasta, rice, potatoes, and more!

mediterranean roast vegetables on a blue plate with a glass of lemon water in the background

One of my goals, lately and always, is to get a butt-load of vegetables into myself and my family. It sounds like a simple enough goal, but we all have those weeks where life gets kinda crazy and you find yourself standing in front of the fridge eating cold spaghetti straight out of the Tupperware container and still wondering what you’ll feed the kids for dinner.

Life, I tell ya.

One of my go-to strategies, both for myself and my clients, is batch cooking.

I do love a good, sturdy kale salad that will last most of the week in the fridge (like this Kale Salad with Cranberries or this Vegetarian Caesar Salad with Kale) but you really can’t beat the versatility of a big batch of roasted vegetables.

You can eat them as a side dish, or as part of a main dish. Spoon roast vegetables over pasta, or nestle them into a bowl along side some quinoa and a big spoonful of hummus (that right there is one of my favourite lunches). Use leftover roasted vegetables in a frittata, or use them to make a simple soup.

There really isn’t a good reason to not make a big batch of these Mediterranean Roast Vegetables, so let’s get to it!

eggplant, zucchini, onion, potato, herbs, garlic, peppers, and tomatoes on a grey background

What goes into Mediterranean Roast Vegetables?

If you’re wondering what vegetables are best for roasting, they say, things that grow together go together. You can really use any vegetables that you like, but I recommend choosing those that are in season during the same time (ish) and / or that typically come from the same place. For this roasted veggies recipe I’ve used:

  • Red onion –> Tasty AND beautiful
  • Garlic –> A whole bulb!
  • Potatoes –> A few waxy ones
  • Red bell peppers –> But you can choose another colour
  • Zucchini –> Choose green or yellow
  • Eggplant –> A nice medium one
  • Tomatoes –> L’il babies on the vine
  • Fresh herbs –> Mediterranean flavours!
  • Olive oil –> Yes please
  • Salt and pepper –> Zip! Zing!

What makes these roasted veggies into Mediterranean Roast Vegetables? Three things: 1) the type of vegetables I’ve used here are those that are typically found in the Mediterranean diet, 2) the judicious use of good quality extra virgin olive oil, and 3) a smattering of Mediterranean herbs.

How do you make Mediterranean Roast Vegetables?

a tray of roasted potatoes and a bowl of vegetables

Start by chopping up all of your veggies!

How big should you chop vegetables for roasting? I want to be able to pop a roasted vegetable right into my mouth, but I don’t want them to be so small that they turn into mush when roasted, so we’re looking for a large-ish bite sized piece.

But what’s more important than how big (or small) you chop your veggies is that they’re a similar size to one another so that they’ll roast evenly in about the same amount of time.

Once chopped, you’ll want to liberally douse the vegetables in olive oil. Season with salt, pepper, and fresh herbs. I used oregano and thyme here.

Spread your vegetables out on a baking sheet, making sure they aren’t crowded. Roast for 20-30 minutes in a pre-heated oven. You don’t need to stir them.

vegetables spread onto two baking sheets

Once your Mediterranean Roast Vegetables are a nice golden brown and are fork tender, remove from the oven. You can serve them hot, room temperature, or even cold.

Tips for perfect roasted vegetables:

Spread your vegetables out in a single layer. I like to use two trays for this recipe because it uses a LOT of vegetables and we want to give them enough space that they’ll be able to crisp up a bit.

Roast at a high heat for that perfect crisp on the outside and soft on the inside texture. We’re aiming for about 425°F / 220°C.

If you’re using potatoes, give them a 10-15 minute head start in the oven, as they tend to take longer than the other vegetables do.

Line your baking sheets with parchment paper for easier clean up.

two trays of roasted vegetables

Can you roast frozen vegetables?

You sure can! Here’s a handy guide that will tell you everything you need to know about roasting frozen vegetables.

Can you make roast vegetables in advance?

Definitely! A batch of Mediterranean Roast Vegetables will last for 3-5 days in the fridge, and you can reheat them or serve them cold or at room temperature.

Can you freeze roasted vegetables?

Normally I’m all about freezing all the things, but I don’t recommend freezing roasted vegetables. The texture would just get too weird. But you could make your roasted vegetables into soup and freeze that!

a roasting pan filled with mediterranean roast vegetables

Hey Nutrition Lady, what’s the deal with the Mediterranean Diet?

Great question! The Mediterranean Diet has gotten a lot of attention for being an incredibly healthy way to eat, and with good reason!

Researchers noted that people who lived in Mediterranean countries like Italy, Spain, and Greece were in exceptionally good health, especially cardiovascular (heart) health. This has been attributed to a diet comprised primarily of whole foods, with lots of fresh fruits and vegetables, nuts, seeds, legumes, fish, and extra virgin olive oil.

The olive oil is important because of its oleic acid content, which makes up about 73% of the fatty acids in olive oil. Oleic acid is a monounsaturated fatty acid that has been attributed to reducing inflammation and being heart healthy. Olive oil is also loaded with antioxidants.

So eating like they do in the Mediterranean, including LOTS of produce (like these Mediterranean Roast Vegetables), healthy fats, and proteins in your diet is definitely one way to approach healthy eating. And best of all, it’s delicious!

overhead photo of mediterranean roast vegetables on a blue plate with a tray of roast vegetables in the background

Other vegetable recipes you might enjoy:

Roasted Romanesco
Roasted Cauliflower Hummus Bowls
Vegetarian Sheet-Pan Gnocchi Bake
Vegan Sheet Pan Fajita Bowls

overhead photo of mediterranean roast vegetables on a blue plate with a tray of roast vegetables in the background
5 from 1 vote
Print

Mediterranean Roast Vegetables

Mediterranean Roast Vegetables are an easy and healthy way to get a ton of vegetables into your family. Oven roasted with mediterranean herbs for seasoning, these vegan roast vegetables can be used for a side dish, with pasta, rice, potatoes, and more!

Course Side Dish
Cuisine Mediterranean
Keyword Roast vegetables, vegan
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 8
Calories 144 kcal
Author Katie Trant

Ingredients

  • 1 large red onion
  • 1 bulb garlic broken down into cloves and peeled
  • 1 medium zucchini chopped to bite-sized pieces
  • 1 medium eggplant chopped to bite-sized pieces
  • 2 large red peppers chopped to bite-sized pieces
  • 2 medium potatoes chopped to bite-sized pieces
  • 1 pint cherry tomatoes
  • 4 Tbsp extra virgin olive oil
  • 2 Tbsp fresh thyme
  • 1 Tbsp fresh oregano
  • salt and pepper

Instructions

  1. Preheat your oven to 425°F / 220°C. Line two baking sheets with parchment paper.

  2. Chop all of your vegetables into bite-sized pieces of a similar size.

  3. If using potatoes, spread them onto a baking sheet and drizzle with olive oil. Place into the oven and roast for 10 minutes.

  4. Add 4 Tbsp of olive oil to the remaining vegetables. Season with salt and pepper and sprinkle with herbs. Toss to combine well.

  5. Remove the baking sheet with the potatoes from the oven. Add the remaining vegetables along with all of the oil and seasoning. Spread evenly onto two baking sheets.

  6. Roast the vegetables in the oven for 20 minutes, until lightly golden and fork tender.

  7. Remove, and serve immediately, or at room temperature.

Recipe Notes

  • Nutrition values are an estimate only.
Nutrition Facts
Mediterranean Roast Vegetables
Amount Per Serving
Calories 144 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 18mg 1%
Potassium 669mg 19%
Total Carbohydrates 18g 6%
Dietary Fiber 5g 20%
Sugars 6g
Protein 4g 8%
Vitamin A 34.6%
Vitamin C 98.6%
Calcium 5.5%
Iron 17.4%
* Percent Daily Values are based on a 2000 calorie diet.


 

Comments

  1. Colleen says

    Amazing. Exactly what I needed, fresh, healthy and easy. Going to try the fritata if there’s any left overs.

Leave a Reply

Your email address will not be published. Required fields are marked *