If you’re looking for a delicious superfood recipe you’re in the right place. This quinoa and roasted vegetable recipe is tasty and super healthy! It’s vegan and gluten-free, packed with delicious roasted vegetables, high in healthy fats and complex carbohydrates whilst still being low in saturated fats.
This recipe took me under 30 minutes and will definitely be added to my Mediterranean meal prep.
Contents
How Long Do Vegetables Take To Roast?
Lots of vegetables benefit from roasting. The dry heat from roasting caramelizes the natural sugars inside the vegetables which bring out an amazing depth of flavor.
Approximate roasting time for different vegetables. Different vegetables take different cooking times. This approximate roasting time list gives you a good rule of thumb when roasting vegetables. For larger vegetables like butternut squash and eggplant make sure to cut them into 1/2 to 1-inch cubes or slices.
Roast each vegetable between 400f to 425f.
- Asparagus – 15 minutes
- Bell Peppers – 20 minutes
- Broccoli (Tenderstem) – 15 minutes
- Brussels Sprouts (halved) – 25 minutes
- Butternut Squash – 30 minutes
- Carrots – 30 minutes
- Cauliflower – 25 minutes
- Corn on the cob – 40 minutes
- Eggplant – 30 minutes
- Green Beans – 20 minutes
- Onions – 20 minutes
- Tomatoes (grape or cherry) – 15 to 20 minutes
- Yellow Squash – 20 minutes
- Zucchini – 20 minutes
Tips for Roasting Vegetables
To get your roasted vegetables perfect every time make sure to follow these tips.
- Preheat the oven – You need to preheat your oven or else the vegetables will start cooking whilst on a lower heat. This means you will have less caramelization by the time they are cooked.
- Use a high heat – The ideal range for roasting vegetables is around 400 to 425f.
- Don’t overcrowd the tray – Make sure to spread the vegetables evenly on the tray. When you plan on cooking a lot of roast vegetables at once, it’s better to use two trays rather than one.
- Season generously – Because vegetables have such a low sodium count they need a good sprinkle of salt to bring out their flavors. You can also try fresh herbs like thyme, parsley, or rosemary or even dry herbs like oregano or Italian herb seasoning.
Ingredient & Cost Information – ($1.98 Per Serving)
Most people tell you healthy cooking is expensive, but this recipe was surprisingly cheap costing under $2 per portion. It’s packed with vegetables, healthy fats, and complex carbohydrates; plus it was super delicious! You can’t get much better than that.
Extra Virgin Olive Oil – Use a good quality extra virgin olive oil. It doesn’t need to be extra fancy or cold-pressed. – $0.50
Garlic – Use two medium size fresh garlic cloves that are either very finely crushed or minced with a microplane – $0.10
Zucchini – One small to medium-sized zucchini cut into 3/4 inch chunks – $0.60
Bell Peppers – I prefer to use the red and yellow bell peppers because they are much sweeter than the green ones. Bell peppers can be replaced with any other nonspicy pepper – $1.75
Red Onions – Use a medium to a large sized onion. If you prefer, try the white or Spanish onions they all work nicely – $0.25
Cherry Tomatoes – Use nice ripe tomatoes that aren’t wrinkled on the skin. For a cheaper option swap cherry tomatoes for your regular sized tomatoes. Just make sure to cut them into quarters. – $1.50
Cooked Quinoa – You can use either raw quinoa or cooked quinoa. Cooked quinoa will save you some time and cooking raw quinoa will save you some money. If you are looking for an easy way to cook quinoa check out this how to cook quinoa guide – $1.25
The total price for the whole batch cost me $5.95 which is about $1.98 per serving. If you want to reduce the price further swap the cherry tomatoes for beef tomatoes. This will save you around $0.50 for the batch.
Storage Information
Once the quinoa and roasted vegetables are cooked transfer them and store the meal prep in an airtight container to cool. Once cooled place a lid on the container and refrigerate. The quinoa and roasted vegetables will last for up to 3 days.
If you are in need of some good quality containers make sure to check out my Best Glass Meal Prep Containers guide.
Step by Step Recipe
1. Preheat the oven to 420f. Mix together the minced Garlic and Extra Virgin Olive Oil.
2. Add the Vegetables onto a baking tray lined with baking paper. Drizzle over Garlic Oil and season generously with Sea Salt and Pepper. Mix thoroughly and spread them out evenly.
3. Roast at 420f for 15 to 20 minutes. When the vegetables are nearly ready reheat the quinoa in the microwave for 90 seconds. Mix together and serve.
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Quinoa and Mediterranean Roasted Vegetables
Equipment
- Baking tray
- Microplane
Ingredients
- 40 ml Extra Virgin Olive Oil
- 2 Garlic cloves minced
- 1 Zucchini cut into chunks
- 2 Bell Peppers red & yellow, cut into chunks
- 1 Red Onions cut into chunks
- 125 g Cherry Tomatoes
- Sea Salt & Black Pepper
- 400 g Cooked Quinoa or 150g of raw quinoa, cooked
Instructions
- Mix together the minced Garlic and Extra Virgin Olive Oil.
- Add the Vegetables onto a baking tray lined with baking paper. Drizzle over Garlic Oil and season generously with Sea Salt and Pepper. Mix thoroughly and spread them out evenly.
- Roast at 420f for 15 to 20 minutes.
- Mix together with warm Quinoa and serve.
Nutrition
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
