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mediterranean vegetable recipes

Mediterranean Vegetable recipes

Mediterranean Vegetable recipes

Hello and welcome to our discussion in solsarin. Today we want to talk about “Mediterranean Vegetable recipes” in our site.

 

Mediterranean Roasted Vegetables

Mediterranean Roasted Vegetables are bursting with the sweet flavors that happen when you roast vegetables. The rainbow of vegetables are seasoned with oregano, thyme and a squeeze of lemon juice. These are the perfect vegan side dish to pair with grilled meats, add to a rice bowl or a healthy side dish.

 

Mediterranean Vegetable recipes
Mediterranean Vegetable recipes

 

When my plate has a rainbow of vegetables on it, I am a happy girl. I make roasted vegetables all year round. They are the perfect healthy addition to so many meals, rice bowls or just on their own. I especially love pairing these Mediterranean Roasted Vegetables with a good Asian Marinated Flank Steak, Shish Tawook chicken thighs or paired with this Hummus with Spiced Beef and Toasted Pine Nuts.

If you have ever roasted vegetables before you know that it brings out a sweetness from the vegetables. Today’s mediterranean vegetables use oregano and thyme along with extra virgin olive oil and lemon juice.

The nice thing with these vegetables is that you can really dress them up any way you like. I suggest trying sumac or za’atar. They are my favorite Mediterranean spices and work really nicely with roasted vegetables. My favorite part of this mediterranean vegetable recipe is the finishing touch. I load my veggies up with fresh herbs. A few of my favorite are fresh parsley, mint, basil or dill. Fresh herbs always take a dish to the next level.

WHY WE LOVE THIS RECIPE:

These Roasted Mediterranean Vegetables are colourful, full of flavour and nutrient-dense. As well, they are suitable for people with specific dietary requirements as they are naturally gluten-free, dairy-free and vegan.

You will love this recipe because:

  • Roasting the mixed vegetables enhances and intensifies their flavours, as the heat of the oven caramelises their natural sugars.
  • As a side dish, these vegetables will go with red meat, poultry or fish.
  • They are also delicious as a main meal. If you would like more protein, just add chickpeas, fried halloumi or crumbled feta.
  • You can serve the Roasted Mediterranean Vegetables hot, or at room temperature.
  • This is an easy sheet pan dish, with the vegetables roasted in the oven.
  • This is a family friendly dish, ideal for busy weeknights. However, it is also perfect for entertaining as you can easily increase the ingredients or customise them to your taste.

INGREDIENTS IN THIS RECIPE:

Extra Virgin Olive Oil – this is from the first pressing of the olives. It is naturally extracted from the fruit without the use of heat, and the flavour is fresher and more intense. Being naturally extracted, it retains its health benefitting antioxidants and heart-healthy fats. For the best flavour, I encourage you to use the best olive oil that you have. Recent research has found that extra virgin olive oil is safe when cooked to high temperatures and is more stable at high temperatures than other commonly used oils.

Eggplant/aubergine – eggplant is a member of the nightshade family, along with tomato, potato and zucchini. There are many varieties, in various colours, which range in size from large globes to those the size of a pea. The most common varieties are a dark purple globe shape. Their mild flavour means there are numerous ways to prepare and enjoy them, such as our Eggplant Involtini or the delicious dip, Baba Ganoush.

Red capsicum/red pepper – my preference is the red capsicum/pepper as it is sweeter than green, and I like the colour it provides.  Yellow or orange capsicum would also be suitable.

Zucchini/courgette – this is a member of the squash family. It has a delicate flavour with a slight sweetness.

Red onion – I used a red onion as they are sweeter than other varieties and their colour is lovely. However, you could use a brown/yellow onion if you prefer.

Dried oregano – whilst I generally prefer to use fresh herbs, this is one instance when I prefer to use dried. Many cooks prefer dried oregano as they find the flavour to be more subtle than the fresh. It complements other flavours rather than dominating them. If you prefer, you could use 3 teaspoons of fresh rosemary leaves.

Sea salt and freshly ground black pepper – sea salt is a great flavour booster; it accentuates the natural flavours of the Roasted Mediterranean Vegetables. I prefer to use freshly ground black pepper as the flavour is much brighter. Pre-ground black pepper tends to taste dull and “dusty.” If you like spice, you could add some dried chilli flakes.

 

Mediterranean Vegetable recipes
Mediterranean Vegetable recipes

 

Basil – we use fresh basil leaves to make our basil oil. Basil is a delicate herb that bruises easily. When selecting basil, look for vibrant green leaves with no dark spots or signs of bruising.

Garlic – I use a fresh garlic clove. The flavour of fresh garlic is superior to the bottled variety

INSTRUCTIONS

Preheat the oven to 425 °F / 220 °C / 210 °C fan oven.

Dice and chop all the vegetables into similar sized chunks. Add them to a bowl, along with the other ingredients.

Stir until every vegetable piece is well coated in the oil and herbs. Transfer them to a baking sheet, and bake them in the oven for about 10-15 minutes, or until all the vegetables have softened and warmed through.

Serve the veggies immediately while they are still warm for the best results.

TIPS FOR SUCCESS AND FAQS:

To obtain the best flavour and texture, it is very important to not crowd the sheet pans as this will result in the vegetables steaming rather than roasting.

Can I make the Roasted Mediterranean Vegetables in advance?

Yes, you can. The vegetables are delicious fresh from the oven, but also ideal served at room temperature. You could also make them in advance and reheat them prior to serving.

Why are my roasted vegetables soggy?

The most common reasons for soggy vegetables are crowding them on the baking tray, causing them to steam and not roast. As well, having your oven temperature too low can be a factor. The vegetables are best when roasted at a high temperature.

How long can I keep the cooked vegetables in the fridge?

Store them in an airtight container in the fridge for up to 3 days. To serve, it is best to remove them from the fridge at least a half-hour before serving as the flavours will have dulled if served cold from the fridge.

Can I freeze the leftover roasted vegetables?

Freezing the vegetables is not ideal, as they can become soggy. However, if you do have leftovers to freeze, the vegetables can be turned into a blended soup.

What can I do with the leftovers?

You can include them in a toasted cheese sandwich, add them to salads, pasta sauces or soups. They are also delicious served at breakfast with a fried egg or included in quiche or frittata.

Mediterranean Hummus Bowl

Easy and quick to make, a Mediterranean hummus bowl is a great healthy and filling meal. Made with quinoa, fresh vegetables and homemade hummus.

INGREDIENTS

For the Hummus

  • 15 ounce canned chickpeas
  • 3 tablespoons lemon juice
  • 2 tablespoons tahini
  • 1-2 garlic cloves
  • ½ teaspoon salt
  • 2-3 ice cubes

For Assembly

    • 1 cup cooked quinoa
    • 2 cups baby spinach
    • ½ red onion sliced
  • ½ pint Cherry tomatoes quartered
  • ½ English cucumbers sliced
  • 1 cup canned chickpeas
  • ½ cup olives pitted
  • Chopped parsley for serving
  • Extra virgin olive oil for serving

INSTRUCTIONS

    • Place chickpeas in a bowl of water and rub them together to peel the skin (optional step, but helps create a creamy texture).
  • Drain the garbanzo beans and transfer them to a food processor. Blend them alone until they become powder-like, scraping down the sides as needed.
  • Add the lemon juice, tahini, garlic cloves and salt and 2-3 ice cubes, and blend for about 5 minutes until smooth. Taste and adjust as needed by adding more lemon juice or salt.
  • Spoon the hummus onto a plate or bowl, and spread the hummus with the back of a spoon to create swirls.
  • Assemble the remaining ingredients on top of the hummus as desired.

 

Mediterranean Vegetable recipes
Mediterranean Vegetable recipes

 

NOTES

Make ahead: The hummus and cooked quinoa can be made up to 5 days ahead of time and stored covered in the fridge.

Vegan Mediterranean Quinoa Salad with Chickpeas

This tasty vegan Mediterranean Quinoa Salad is made with chickpeas for a superb high-protein side dish, salad or full meal. Enjoy with fresh lemon juice!

Ingredients

  • 1 1/2 cup quinoa (cooked)
  • 1 can chickpeas
  • 1 cup cherry tomatoes (quartered)
  • 10 olives (green, kalamata or black)
  • 1 1/2 cup fresh basil leaves
  • 1/2 small purple onion
  • 1 tbsp fresh lemon juice
  • 1 tsp olive oil
  • 1 tsp balsamic vinegar
  • 2 tsp red wine vinegar
  • 1 1/2 tsp salt
  • 1/3 tsp black pepper

Instructions

  • Cook the quinoa. (Instructions for cooking the best, fluffy quinoa are here in my green pea quinoa recipe.)
  • Open the can of chickpeas and rinse them. You can keep the liquid from the can and use it later as aquafaba, if you want.
  • Chop all the ingredients, including the cherry tomatoes, olives, onions, fresh basil leaves and any other optional ingredients you’d like to use.
  • Put everything in a bowl, then combine with the fresh lemon juice, olive oil, vinegars, salt and pepper.
  • Serve your quinoa salad with any main dish, fresh bread or tortilla wraps.

 

 

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