Since I began eating a whole food, plant-based diet with no oil back in 2020 – my awareness about how I can prepare healthy whole foods has opened my mind to the possibilities of the many easy and delicious ways to prepare vegetables, fruits and whole grains in new ways – like oven roasted veggies!
With the start of the new year, when many of us try to eat better, I thought I would share one of my favorite ways to enjoy eating my veggies.
I was brought up eating veggies raw only in salads or steamed as side dish at dinner. When I got older – they became popular on crudité platters with a dip at parties.
I still prepare veggies in these ways, but have added one more way that has become a favorite.
Over my plant based eating journey I have learned that I love roasted veggies of all kinds from leafy greens like kale to starchy veggies like corn.
Roasting them without oil, toasts them and brings out the flavor. If you have ever toasted nuts – you know how much better they taste when roasted. The same goes for veggies.
When I roast veggies I make them to add to a recipe as well as to snack on especially around 3 o’clock in the afternoon when I start getting hungry.
This week, I roasted frozen sweet corn kernels to add to a salad. I love corn on the cob, but eating a cup of single kernel corn has never excited me, until I roasted it.
Wow! What a difference in taste. Even better than the frozen Roasted Corn that Trader Joe’s sells.
When the corn is roasted in the oven it becomes slightly sweet and crunchy.
When cooled after roasting makes for one very tasty snack.
Best Veggies to Roast:
- Snow Peas
- String Beans
- Corn Kernels
To save time, I always look for precut veggies in the produce or frozen food section to roast. If I can’t find any, then I use my food processor to cut veggies like carrots and radishes into coin shapes.
When roasting any veggie I don’t add any oil and have grown to like them without salt or seasoning. If you need a little salt, I like these salt-free substitutes that have only whole food ingredients in them:
How to Roast Veggies in the Oven with No Oil
When roasting any veggie, set the oven temp to 400 degrees.
- You can use fresh or frozen veggies – using frozen or pre-cut veggies will save you time.
2. Line a baking pan with a silicone non-stick baking mat or parchment paper and spread whatever you are roasting on the pan.
Make sure to spread the veggies out so so they are not on top of each other. Doing this will ensure the veggies will be evenly roasted.
3. Place in a pre-heated 400 degree oven for 15 minutes. After 15 minutes, use a spatula to move the veggie around on the pan and then bake for another 15 minutes.
Note: Veggies can also be roasted in an air fryer, but since I don’t have one, I use my oven.
4. You will know the veggies will be done when they are slightly browned.
5. If you like your veggies crunchy – extend baking time by one minute intervals until your desired crispness, but remember that as they cool, they will crisp up a little more.
I usually eat everything I roast in a day, but if I have leftovers, I store them in a glass jar in my fridge.
Do you roast your veggies?- Do you add anything to them or eat them without seasonings?
Roasted Veggies for Snacking – No Oil
- 1 Baking sheet
- 1 spatula
- 15 oz corn frozen bag
- Preheat oven to 400°.
- Line baking sheet with Silpat mat or parchment paper.
- Pour contents of frozen corn onto baking sheet and spread out evenly using a spatula.
- Place in preheated oven and bake for 15 minutes, then using spatula, toss the corn and spread it out again and bake for another 15 minutes.
- Depending on your oven – the corn kernels may be done. You will know when they are done when the kernels are darker and look a bit shriveled and a bit crispy, but not burned.
- If you prefer a crunchier snack – bake a few more minutes to get the crispness you desire.
- Let cool for about 5-10 minutes and then enjoy.
- Store in an airtight container in the fridge for a few days.
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