{Nourish} How to Roast Vegetables: A Cheat Sheet

A helpful cheat sheet for how to roast vegetablesI love my oven. You know this by now. Most of our weeknight meals consist of roasted chicken or fish and a vegetable of some sort. That veggie, it tends to be roasted as it’s fairly hands-free and I only do easy during the week. Now, to make my kitchen madness approachable and easy for all of you, I created this cheat sheet. How to roast vegetables. It’s as easy as 1, 2, 3.

 

How to Roast Vegetables

There are actually 4 steps but who’s counting? Not me.

Step 1:

Choose your vegetables. Use the chart below (based on cooking time) to determine which vegetables you’re going to roast. Then wash and cut them into uniform pieces. Having uniform vegetables is important so they will cook evenly.  You can roast 1 type of vegetable at a time, or you can do a variety of vegetables together based on the cooking time.

Step 2:

Choose good quality cooking oil. I like to use extra virgin olive oil, coconut oil or avocado oil. The avocado oil and coconut oil have a higher smoke point which makes them great for higher heats. Avoid highly refined oils as they are lacking in nutrients.

 

Check out: My Top Ten Tips for Eating Well: A Cheat Sheet

 

Note: Start with 1 tbsp of oil for every 1 cup of veggies that you’re roasting and add more if the veggies still seem dry.  

Step 3:

Add flavor. You can stick with a single herb or spice or create a blend to keep it interesting. Salt and pepper are staples, then you can experiment from there.

Tip: Add your cut veggies to a bowl, season with oil, salt and pepper and then add the seasonings and give a good toss so that each veggie is coated.

  • Rosemary + Lemon Zest + Thyme
  • Smoked Paprika + Mustard Seed
  • Fresh Minced Garlic + Oregano + Parsley
  • Curry Powder + Cilantro + Garlic
  • Cumin + Smoked Paprika + Oregano
  • Za’atar and Lemon Zest: Try this Lemon Za’atar Roasted Chicken with Cauliflower

Step 4: Arrange the vegetables in a single layer on a sheet pan. Try to give the vegetables as much room as possible as crowding them will result in steaming rather than roasting. Cook for the appropriate time listed, giving the pan a shake or stir halfway through.

 

Try This One-Pan Chicken Dinner Cheat Sheet

 

Roasted Vegetable Cook Time Chart

Use this chart to determine your cook time. Vegetables will roast at 425 degrees.

10-15 Minute Cook Time 20-25 Minute Cook Time 30+ Minute Cook Time
Zucchini Cauliflower Beets
Summer Squash Brussels Potatoes
Bell Peppers Butternut Squash Sweet Potatoes
Broccoli Acorn Squash Carrots
Asparagus Radish Parsnips
Green Beans Eggplant Cabbage
Mushrooms Turnips Rutabaga

Meal Prep Tip:

Since your oven is on and already working, take this opportunity to cook your protein as well. This can be your dinner, or you can do this to prep for the upcoming week. Pair one of these proteins with the matching vegetables for a complete meal.

  • Salmon: 10 – 15 minutes
  • Cod: 10 – 15 minutes
  • Turbot: 10 – 15 minutes
  • Bone-In Chicken Breasts: 35 – 45 minutes
  • Bone-In (whole) Chicken Legs: 35 – 45 minutes
  • Skinless Boneless Chicken Breast: 25 – 35 minutes
  • Skinless Boneless Chicken Tenders: 15 – 20 minutes

Try one of these simple recipes to pair with your roasted veggies.

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