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Oven-roasting vegetables is a simple technique which brings out the sweetness in vegetables, so even your pickiest child may come back for seconds! Nearly every vegetable can be roasted, so pick your favorites and slowly introduce new ones!
As a mom, I feel obligated to present my children with healthy options when they come to the table for a meal or snack. As you already know, this is no easy feat most days! Toddlers, in particular, are fickle—one day they love peas; the next day, they literally run away from the dinner table when they see the green on their plates!
My ultimate goal is to make several healthy options available (otherwise, you know they aren’t going to ask for them!) and let my kiddos make their own choices from their plate. We do the best we can as parents, right?
Also see: 10 Healthy Snacks Toddlers Can Make
My 3-year-old son frequently stares at his plate and confidently announces, “I don’t like that…” (typically referring to red sauce, or any vegetable other than corn); yet, after tasting the food he was served, his eyes light up and he quickly exclaims, “Mmm, I DO like that!”
While I frequently hide vegetables into casseroles, pasta sauces, scrambled eggs, and sometimes even baked goods, I also have a love/hate relationship with hiding veggies into food. If you think about it, if your child doesn’t consciously know what they’re eating—let’s say carrots—how will they ever realize that they actually like carrots? While it’s great to sneak extra vitamins and fiber into your kids, I think there’s something to appreciate about knowing what we’re eating as well as its taste, texture, etc.
One of the easiest ways I’ve found to get “visible” vegetables into my kids’ diets is to roast the veggies.
How to Oven Roast Vegetables
Roasting vegetables is actually very simple—technically, a recipe isn’t even required! Nearly any vegetable can be roasted simply by placing it (whole or cut into pieces) onto a baking sheet, drizzling with a bit of oil and any desired seasonings, and baking in the oven until tender. If you’ve been in a rut with cooking vegetables, or want to experiment with some new variations, try this technique!
Some of our favorite veggies to roast include fresh green beans, baby carrots,, and cauliflower and broccoli. Other common options are Brussels sprouts, onions, bell peppers, both summer and winter squash, and even cabbage and tomatoes.
Tips for Roasting
Before roasting, here are a few things you’ll want to consider: the type and size of the vegetable, oil and seasonings of choice, and whether or not to combine several vegetables on one roasting pan.
TYPE/SIZE OF VEGETABLE:
Different types of vegetables will require varying amounts of time to roast. Root vegetables, such as potatoes, sweet potatoes, carrots, and parsnips, will need more time (usually 30-40 minutes), unless chopped into small, bite-sized pieces. Thinner and softer vegetables, such as green beans and cauliflower, may be done in as little as 10-20 minutes.
OIL AND SEASONINGS:
A generous amount of healthy oil will add flavor to the roasted vegetables as well as help them crisp up while cooking. Popular oils for roasting are olive oil, coconut oil, and avocado oil. To keep seasonings simple (but not boring!), use salt and black pepper. If you’d like additional flavor, try garlic powder, paprika, or Italian seasonings such as oregano, thyme, or rosemary. The possibilities are endless!
COMBINING VEGETABLES ON ONE PAN:
Combining several types of vegetables on one pan is an excellent way to give your family (or dinner guests) a colorful display of vegetables to choose from. Picky eaters can happily select the veggies they like best, and possibly try a new one. Consider the type and size of vegetables when roasting together; pair similar types to roast simultaneously at the same rate or, if you choose to combine hard and soft vegetables together (such as potatoes with sliced onions), start baking the hard vegetables first, and then add the softer vegetables during the last 10 minutes or so of roasting.
Oven-roasting vegetables is an easy and delicious way to bring out the sweet flavor in vegetables and please nearly everyone at the table. Start experimenting with your favorite vegetables and you may never go back to raw or steamed veggies again!
Serves: 4-6
Oven-roasting vegetables is a simple technique which brings out the sweetness in vegetables, so even your pickiest child may come back for seconds! Nearly every vegetable can be roasted, so pick your favorites and slowly introduce new ones!
5 minPrep Time
15 minCook Time
20 minTotal Time
Save RecipeIngredients
- 1-2 pounds vegetables
- 1-2 tbsp oil (olive oil, coconut oil, or avocado oil)
- salt and pepper, to taste
Instructions
- Preheat oven to 425.
- Peel (if necessary) and chop the vegetables into bite-sized pieces. Place them on a large rimmed baking sheet. ?NOTE: If roasting more than one type of vegetable, pair similar vegetables together to ensure even cooking (potatoes/sweet potatoes with carrots; broccoli with cauliflower or Brussels sprouts).
- Drizzle 1 tablespoon olive oil over the vegetables, and gently toss to coat. Add additional oil if needed. Sprinkle with salt and pepper. Spread the vegetables into a single layer to cook evenly.
- Roast the vegetables until tender and slightly charred. (Softer vegetables, such as green beans or cauliflower, will cook in approximately 12-15 minutes, while hard vegetables, such as winter squash or potatoes, will take 30-40 minutes, depending on the size of the pieces.)
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