Mediterranean Roast Vegetables (Oven Or Air Fryer)

Name: Mediterranean Roast Vegetables (Oven Or Air Fryer)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 serving
Ingredients: ½ medium eggplant; 1 small zucchini; 1 red pepper; 1 yellow pepper; 1 medium red onion; 5 cloves garlic; 9 ounces cherry tomatoes; ½ teaspoon paprika; 1 teaspoon dried mixed herbs; ½ teaspoon salt; ¼ teaspoon pepper; 3 tablespoons olive oil; a few fresh herbs e.g. basil, thyme/oregano leaves, chopped fresh parsley; crumbled Feta cheese

User Reviews

5.0

12 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings
4
Calories
158 kcal
Course
Side Dish
Cuisine
Mediterranean

Mediterranean Roast Vegetables (Oven Or Air Fryer)

Emmett Bennett

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Looking for a go-to easy side dish that's also economical, healthy and delicious? You won't go wrong with these Mediterranean roast vegetables. Throw them on a baking dish, toss through some olive oil and simple herbs and spices, and roast for around half an hour (or just 15 minutes if you're using your air fryer). They're low-carb, go with virtually any main dish, and the leftovers are great on pizza, salads, sandwiches and more.

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Ingredients

Servings

½ medium eggplant sliced into rounds and then into small cubes (1 inch) (UK = aubergine)
1 small zucchini slice into rounds like a cucumber, then halve or quarter the rounds, depending on how big they are (UK = courgette)
1 red pepper sliced roughly into large(ish) pieces (Australia = capsicum)
1 yellow pepper (or orange or green)
1 medium red onion peeled and chopped into rough chunks (white onion is fine too)
5 cloves garlic peeled and quartered (add more if you like)
9 ounces cherry tomatoes Or other small tomatoes, or even larger tomatoes, chopped.

Herbs, spices, oil

½ teaspoon paprika
1 teaspoon dried mixed herbs Italian or other, or use whichever dried herbs you have e.g. basil, oregano, thyme
½ teaspoon salt (or just grind over plenty)
¼ teaspoon pepper
3 tablespoons olive oil

Optional garnishes

a few fresh herbs e.g. basil, thyme/oregano leaves, chopped fresh parsley
crumbled Feta cheese

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Instructions

Oven version

Preheat the oven to 220C/425F.
Scatter all of the chopped vegetables apart from the tomatoes over a large baking tray lined with baking paper.
Drizzle over the oil, then scatter over the spices, herbs and seasoning. Toss well with a big serving spoon.
Roast for 15 minutes. Take out of the oven and toss again, then scatter the cherry tomatoes over the tray of veggies.
Roast for another 15 minutes or until the vegetables are starting to go golden brown and lightly crisped and caramelised.
Serve as they are, or pile into a big bowl and scatter with a few fresh herbs and/or crumbled feta cheese.

Air fryer version

Set the tomatoes aside. After chopping the rest of the vegetables, toss them with the oil and flavourings in a big bowl. You can use a bit less oil if you like, or spray it on.
Pre-heat the air fryer to 190C/375F.
Pour half of the vegetables into your air fryer basket if you have a basket-style air fryer (save the rest until another day). You may be able to fit all/most of them in if you have an oven-style air fryer.
Air fry for between 10 to 15 minutes, checking and tossing the vegetables every 5 minutes. Add the tomatoes around half way through. The vegetables are ready when they are golden brown and tender.
Empty into a big serving bowl and scatter with fresh herbs and/or feta cheese if using.

Equipments used:

Notes

Alternative vegetables: If you like you can add some small cubes of sweet potato or ordinary potato to the tray. Mushrooms also work well.
Spacing out the vegetables: It's important not to overcrowd the baking tray for the best results. Scatter the veggies evenly in a shallow layer over the whole tray. If they are going to be piled on top of each other too much, use 2 baking trays instead of 1.
Alternative herbs/spices: Although I usually use mixed dried herbs, feel free to use a single dried herb such as basil, oregano or thyme. Alternatively throw a few sprigs of fresh thyme or finely chopped rosemary on the tray, then sprinkle some more fresh herbs over the top at the end. Go easy if using rosemary - it's a strong flavour!
Leftovers: Leftovers are fantastic sprinkled over pizzas or salads, or thrown into pasta, couscous or quinoa with a simple vinaigrette. Or use them in toasted sandwiches or quesadillas with cheese and chutney/relish.
Freezing instructions: Why not make extra and freeze the extras for another time? Just throw into freezer bags and freeze for up to 6 months. I usually spread them out flat in the bag, then seal and freeze horizontally. You don't have to do this, but it means you don't have to 'unstick' them when defrosting.
To reheat, just let defrost then reheat covered in the microwave for 2 to 3 minutes or until hot. Sprinkle over fresh herbs and/or feta cheese to freshen them up.
Or reheat on a baking tray in the oven for 5 to 10 minutes on a high heat for an 'as new' result.
Note about the air fryer version: You'll probably only get 2 servings with the air fryer version if you have a basket-style air fryer. You may still get 4 servings if you have an oven-style air fryer.

Nutrition Information

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Calories 158kcal (8%) Carbohydrates 15g (5%) Protein 3g (6%) Fat 11g (17%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 8g Sodium 305mg (13%) Potassium 542mg (15%) Fiber 4g (16%) Sugar 7g (14%) Vitamin A 1508IU (30%) Vitamin C 117mg (130%) Calcium 45mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 158 kcal

% Daily Value*

Calories	158kcal	8%
Carbohydrates	15g	5%
Protein	3g	6%
Fat	11g	17%
Saturated Fat	2g	10%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	8g	40%
Sodium	305mg	13%
Potassium	542mg	12%
Fiber	4g	16%
Sugar	7g	14%
Vitamin A	1508IU	30%
Vitamin C	117mg	130%
Calcium	45mg	5%
Iron	1mg	6%