Let’s learn how to roast root vegetables in two methods using the oven and without an oven.
Roasted root vegetables can be made effortlessly, and it saves youfor time. Roasting the root vegetables is a great way to enhance their flavors by concentrating the natural sweetness and creating a crispy exterior and tender interior.
Oven Roasted Root Vegetables
While making oven-roasted root vegetables, make sure not to burn them and not end up with mushy vegetables. The root vegetables are packed with nutrients, are versatile, and, most importantly, tasty.
We should add more root vegetables to our grocery list. You can also add other vegetables apart from the root veggies like butternut squash, capsicum, cauliflower, corn, broccoli, and baby corn.
Let’s see how to roast root vegetables the 1st way
- Your favorite root vegetables
- olive oil
- 2 cloves of garlic
- salt and pepper
- 2 tablespoons of honey
- 2 tablespoons of vinegar
Take some root vegetables like beets, potatoes, sweet potatoes, golden beets, parsnips, onions, carrots, and other root veggies of your choice.
Wash them thoroughly before use and peel off the skin or outer layer of the root vegetables.
You have to cut all the vegetables in equal sizes so that they all get cooked and give off the same consistency. Put them all together in a large bowl and add a couple of garlic cloves for flavor.
Now pour some olive oil or any substituent edible oil and the root vegetables evenly with it. Add salt to your taste.
Not only does the salt enhance the root vegetables’ natural flavor, but it also helps dry out some of the moisture contained in them. This will give you a crispy and caramelized texture.
Take a tray or a plate and shift the root vegetables from the large bowl to the tray. Using an aluminum tray is a better choice.
Place a baking sheet or parchment paper or foil on top of the tray. Adding two baking sheets is better as it makes it easy to clean up.
Now let’s make the sauce which we will be adding to the root vegetables. Start by adding a quarter cup of olive oil to a small bowl.
Add about 1 to 2 tablespoons of honey or maple syrup.
Add 2 teaspoons of pepper, then add about 2 tablespoons of vinegar. Mix them well and pour them all over the root veggies.
Now mix all these up so that the sauce over all the vegetable pieces. This will bring out the earthy flavor of the root vegetables.
Now pour all these root vegetables on the tray and spread them evenly onto the baking sheets.
Remember not to crowd the pan. Crowding the pan causes steam, and it will result in mushy vegetables. And let them cook evenly and fork-tender.
Cook the vegetables at a high temperature of 400 degrees Celsius or higher than that. Anything less than that is for baking and not for roasting.
Now place it in the oven and roast them uncovered at 400 to 450 degrees celsius, as mentioned before.
The time required for the root veggies to get perfectly cooked varies depending on the size of the vegetables. The smaller the size of the chopped root vegetables, the less time to cook. That being said, it would take 45 minutes to 1 hour for more significant cuts.
Now take the tray out and serve them hot and crispy!
Pan-roasted root vegetables
Now, let’s check how to roast root vegetables in a different way
Pan roasting is a more straightforward method as it requires very little time to be done. You can use some of your favorite root vegetables to make roasted root vegetables on a pan or a cast-iron skillet.
Roasted vegetables can be served for dinner, lunch, or breakfast. It’s very filling and undoubtedly healthy too. In this recipe, you can also add some other veggies apart from the root veggies like butternut squash, capsicum, cauliflower, corn, broccoli, and baby corn.
- 1 tablespoon coconut oil or olive oil
- Root vegetables like sweet potatoes, carrots, parsnips, beets, golden beets, turnips, etc.
- kosher salt and pepper
- 3 to 5 shallots or red onion
- 3 to 5 garlic cloves
- 1/2 teaspoon red chili flakes
- 1/2 teaspoon black pepper powder
Turn on your cast iron skillet or any heavy frying pan. Turn the flame low once the pan is heated and add 1 teaspoon coconut oil or olive oil.
Lift the pan and swirl it so that the oil gets evenly spread all over the pan’s surface. Now add the chopped and sliced vegetables.
Sprinkle about 3/4 teaspoon of kosher salt. Give it a good mix. Keep stirring them in the pan so that the oil gets nicely coated with the vegetables.
This is the right time to add 3 to 5 shallots or red onion. Also, add 3 to 5 cloves of garlic for the flavor.
Please stir it and cover the pan with a lid. Allow it to cook on low flame for about 2 to 3 minutes, and that’s the roasting time.
Now open the lid, and you can add additional salt if required. You can also add extra virgin olive oil. Then cover it with the lid again for 2 more minutes if needed; when you open the lid, check whether the roasted vegetables are cooked inside by smashing the sweet potato or potato with your spoon or fork.
Once it is cooked well inside, it is time to add the spices. Add 1/2 teaspoons of red chili flakes and 1/2 teaspoons of black pepper powder and other spices of your choice.
Give it a good mix. And yes, pan-roasted root vegetables are ready!
Bon Appetit- Roast root vegetables
Oven-roasted root vegetables and pan-roasted veggies are both scrumptious and healthy. They can be served warm for breakfast, lunch, or dinner.
If you are on a weight loss diet, roasted root vegetables are the right choice for you. You can even keep them in an airtight container at room temperature and heat them, and have them later.
Roasted veggies have a crispy external site and a versatile internal site. Eat healthy, delicious, and enjoy your meal!
Nutritional Value of Roasted Root vegetables
- Net carbs- 11 g
- Calories- 60 kcal
- Fiber- 2 g
- Total carbs- 13 g
- Protein- 2 g
- Fat- 0 g
Source: Carb Manager
Health Benefits of Root Vegetables
Root vegetables are beneficial for our overall health. In general, they contain many vitamins, minerals, and antioxidants.
All vegetables contain nitric oxides from nitrates. And that’s beneficial at keeping our blood vessels healthy and open so that blood can flow well, keeping the cardiovascular system healthy in your body.
Benefits of carrot
Carrots are excellent sources of Vitamin A. The pigments that are present in carrots called Beta Carotene help develop healthy eyes. And they also prevent lung and prostate cancers.
Carrots have soluble fiber that helps in keeping the cholesterol levels in check.
Consumption of carrots in a healthy amount improves dental health by cleaning clogs. Biting on carrots increases saliva production and hence balances the acid levels and prevents tooth cavities.
They also contain Vitamin B6. Manganese carrots are also a good source of fiber and potassium.
Benefits of beetroot
Beetroots have the highest carbohydrate and natural sugar content of any vegetable: low calorie, low cholesterol, no cholesterol, and high fiber and oxidant-rich vegetables.
They can be served in so many different ways. They can be sliced, diced, grated, boiled, or made into a smoothie or juice. In Russia, they even make beetroot pickles.
Phytonutrients like magnesium, iron, manganese, potassium, Vitamin A, Vitamin K, Vitamin C and, Vitamin B complex are present in beetroots.
These are great food choices for energy seekers and diabetic patients. A report says that athletes can maintain physical activity for almost 20% longer after consuming a pre-workout mug of beet juice.
Benefits of turnips
Turnips contain natural plant chemicals that break into two compounds while digesting: indoles and isothiocyanates.
A large amount of vitamin k in turnips helps prevent heart attacks, strokes, and other heart ailments.
Turnip absorbs more bile, which uses up the cholesterol present in the body. Regular consumption of turnip inhibits joint damage, the risk of osteoporosis, and the incidence of rheumatoid arthritis.
The high fiber in turnip greens supports the body’s digestive system. Vitamin E, C, and beta carotene in turnip roots and greens are excellent antioxidants that fight free radicals in the body.
Benefits of potatoes
Potatoes store energy and nutrition, including vitamins, minerals, and essential organic compounds.
Intaking potatoes regularly ensures a good amount of water and ions supply to your body. They are rich n potassium. The concentration is highest in its skin and just beneath it. So eating potatoes with their skin is always beneficial.
However, you should avoid eating sprouted potatoes, as sprouting leads to the conversion of starch into sugar.
Potatoes prevent heart diseases as they contain certain substances called carotenoids (lutein and zeaxanthin), suitable for the heart and the functioning of other internal organs.
Potatoes increase the body’s glucose level, and their overconsumption may cause obesity. They are also beneficial for the medical management of renal calculi as they contain iron, calcium, and magnesium.
Benefits of parsnip
Parsnips are often used as a substitute for carrots while cooking. They can be eaten raw, just like carrots. In the past, very large parsnips were even used as herbal medicines and aphrodisiacs.
They contain high potassium, manganese, magnesium, zinc, and iron levels. In addition, they have an impressive range of vitamins, including vitamin B, vitamin C, vitamin E, vitamin K, and high levels of fiber and some protein.
Given the high level of potassium content in parsnips, it acts as a vasodilator and reduces blood pressure and stress on the heart.
The high fiber content in parsnips reduces cholesterol levels and lowers the chance of developing diabetes.
Benefits of Radish
Radishes are rich in Vitamin C, folic acids, and anthocyanins thus helping in preventing various types of cancer. Radishes are mainly composed of water, and they are a great way to keep yourself hydrated.
High fiber adds considerable bulk to bowel moments and relieves the symptoms of constipation. It also has anti-hypertensive properties that help regulate and control high blood pressure.
Radishes have long been known to have a low glycemic index; they do not affect blood sugar levels and prevent diabetes.
Vitamin C, phosphorous, zinc, and some members of the Vitamin B complex is suitable for the skin. As a diuretic, cleanser, and disinfectant, radishes help treat many kidney disorders.
So, the bottom line is, root vegetables are one thing that you should definitely add to your chart. And now that you know how to roast root vegetables, it will be easy for you to cook them as well.
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