Mediterranean Roast Vegetables (Oven Or Air Fryer)
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4
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Calories
158 kcal
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Course
Side Dish
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Cuisine
Mediterranean
Mediterranean Roast Vegetables (Oven Or Air Fryer)
Description
The recipe for Mediterranean Roast Vegetables involves cutting eggplant, zucchini, red and yellow bell peppers, and onions into chunks, then roasting them with fresh garlic and cherry tomatoes. The vegetables are tossed with olive oil, paprika, dried mixed herbs (such as Italian herbs), salt, and pepper before roasting, which results in a lightly crisped, caramelized exterior and tender interior. The method works in both a conventional oven at 425°F or an air fryer preheated to 375°F.
This vegetable medley offers a rich combination of textures and flavors, balancing the slight bitterness of eggplant and sweetness of bell peppers with aromatic herbs and roasted garlic. The addition of cherry tomatoes toward the end of cooking prevents them from over-softening, preserving their freshness while contributing acidity.
The roasted vegetables can be served warm as a side dish, tossed into salads, mixed with grains like quinoa, or topped with fresh herbs and crumbled feta cheese for extra brightness and creaminess. They also store well for leftovers and freeze nicely for later use.
Maintaining space between vegetables during roasting is important to avoid steaming, ensuring caramelization. Leftovers are versatile, suitable for pizzas, pastas, toasted sandwiches, or reheated as a side. Freezing instructions recommend flattening the bag of vegetables to prevent clumping for easy defrosting.
Ingredients
- 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 bell 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 tomato Or other small tomatoes, or even larger tomatoes, chopped
Herbs, spices, oil
- ½ teaspoon paprika
- 1 teaspoon mixed herbs Italian or other, or use whichever dried herbs you have e.g. basil, oregano, thyme, dried
- ½ teaspoon salt (or just grind over plenty)
- ¼ teaspoon black pepper
- 3 tablespoons olive oil
Optional garnishes
- basil fresh, chopped, a few leaves
- thyme
- oregano
- parsley
- feta cheese crumbled
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.
Notes
- You can add diced sweet or regular potatoes or mushrooms to the roasting tray for variety.
- Don't overcrowd the baking tray; spread the veggies out evenly or use two trays for best caramelization.
- Use dried or fresh herbs like basil, oregano, thyme, or rosemary as preferred, but go lightly with rosemary due to its strong flavor.
- Leftover vegetables work well on pizzas, in salads, pasta, or sandwiches.
- You can freeze leftovers in flat freezer bags for up to six months and reheat in a microwave or oven.
- The air fryer version yields fewer servings due to the basket size; adjust quantities accordingly.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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